Tofu Scramble Stew with Spinach & Tomato
A quick and satisfying vegan breakfast, this Tofu Scramble combines crumbled tofu, fresh spinach, and juicy tomatoes with warm spices. High in plant-based protein and fiber, it’s a low-fat, nutrient-rich option perfect for weekday mornings, brunch, or meal prep. Delicious, colorful, and ready in just 30 minutes.
Equipment
- 1 large non-stick skillet or frying pan
- 1 Small Mixing Bowl
- 1 Cutting board
- 1 Sharp Knife
- 1 - Spatula or wooden spoon
- Measuring spoons
- Measuring cups
Ingredients
- 1 lb extra-firm tofu
- 1 small onion diced
- 3 cloves garlic minced
- 2 –3 Roma tomatoes chopped
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp ground turmeric or more, to taste
- 1/4 cup nutritional yeast
- 1 cup baby spinach or more, as desired
- Salt to taste
Instructions
- Prepare the Aromatics: Start by peeling and finely dicing the onion. Mince the garlic cloves so they release maximum flavor during cooking. Keep these ready on a small plate. These aromatics form the base of your scramble, infusing the tofu and vegetables with rich, savory notes.
- Drain and Crumble the Tofu: Open the tofu package and gently remove it from the liquid. Press lightly with a paper towel or a clean kitchen cloth to remove some excess moisture—this prevents the scramble from becoming watery while cooking. Crumble the tofu into bite-sized pieces using your hands or a fork. The pieces should be irregular, mimicking the texture of scrambled eggs.
- Chop the Tomatoes: Wash the Roma tomatoes and cut them into small, evenly sized chunks. These will add natural juiciness, vibrant color, and a subtle tang that balances the richness of the tofu.
- Sauté the Onion: Place a large non-stick skillet or frying pan over medium-high heat. Add 2–3 tablespoons of water or vegetable broth for a no-oil option. Add the diced onion along with a pinch of salt. Cook the onion for 7–8 minutes, stirring occasionally, until it becomes soft, translucent, and slightly golden. This slow sautéing allows the natural sweetness of the onion to develop fully.
- Add Garlic and Build Flavor: Once the onion is softened, add the minced garlic to the pan. Stir continuously for about 30 seconds, just until fragrant. Be careful not to burn the garlic, as it can turn bitter. At this point, your kitchen will be filled with an inviting aroma, signaling the flavor foundation is ready.
- Incorporate Tofu and Tomatoes: Add the crumbled tofu to the pan and gently stir to combine with the sautéed onions and garlic. Immediately follow with the chopped tomatoes. Reduce the heat to medium and let the mixture cook for about 10 minutes, stirring occasionally. Some tofu may stick slightly to the pan—this is normal and adds a subtle texture. The tomatoes will soften and release their juices, creating a naturally moist scramble.
- Prepare the Spice Mixture: While the tofu cooks, combine the ground cumin, smoked paprika, and turmeric in a small bowl. Add 1–2 tablespoons of water to create a smooth, easy-to-stir paste. This step ensures the spices are evenly distributed throughout the scramble, enhancing both flavor and color.
- Season and Add Nutritional Yeast: Pour the spice mixture over the tofu and tomato in the skillet. Sprinkle in the nutritional yeast, which adds a cheesy, umami-rich taste. Stir thoroughly to make sure every piece of tofu is coated with the spices and nutritional yeast. Taste the mixture and add additional salt if needed to suit your preference.
- Wilt the Spinach: Add the fresh baby spinach to the pan in batches if necessary. Gently fold the spinach into the scramble, allowing it to wilt slightly from the residual heat. Cook for an additional 2–3 minutes, just until the spinach becomes tender but still vibrant green. This step keeps the scramble fresh, colorful, and nutrient-dense.
- Final Taste and Serve: Give the scramble a final stir and taste for seasoning. Adjust salt or spices if desired. Once everything is evenly mixed and heated through, remove the pan from heat. Serve immediately on its own, over toast, with breakfast potatoes, or in a wrap. The tofu scramble is best enjoyed warm but can also be refrigerated for meal prep.
Notes
- Use extra-firm tofu for the best texture. Soft or silken tofu will become mushy and won’t hold its shape.
- Drain tofu well but don’t press it completely dry; a little moisture helps it stay tender.
- Adjust spices to taste—add more turmeric for color, paprika for smokiness, or cumin for warmth.
- For a no-oil version, sauté vegetables with water or vegetable broth.
- Add greens last to maintain color and freshness; overcooking spinach can make it soggy.
- This scramble is versatile—try adding mushrooms, bell peppers, or zucchini for variety.
- Meal prep friendly: the scramble keeps well in the fridge for 3–4 days and can be reheated easily.
