Egg-Free Tofu Scramble
by Dylan Sabuco
Photo by triocean/Shutterstock.com
prep time
5 minutes
cook time
10 minutes
makes
4-6 servings
Egg-Free Tofu Scramble
Who says you need eggs to make a delicious breakfast scramble? Not us! Packed with protein and loaded with flavor, this Egg-Free Tofu Scramble is the perfect alternative to chicken eggs!
Happy & Healthy Cooking,
Chef Erin, Food-Geek-in-Chief
Fun-Da-Mentals Kitchen Skills
- chop :
to cut something into small, rough pieces using a blade.
- measure :
to calculate the specific amount of an ingredient required using a measuring tool (like measuring cups or spoons).
- sauté :
to cook or brown food in a pan containing a small quantity of butter, oil, or other fat.
- season :
to add flavor to food with spices, herbs, and salt.
- strain :
to separate liquids from solid foods or remove bigger food particles from smaller particles using a perforated or porous device like a strainer, sieve, colander, or cheesecloth.
- taste :
to put a bit of food or drink in your mouth to determine whether more of an ingredient is needed to improve the flavor.
Equipment Checklist
- Large skillet
- Medium mixing bowl
- Strainer
- Cutting board + kid-safe knife
- Measuring spoons
- Wooden spoon
scale
1X
2X
3X
4X
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6X
7X
Ingredients
Egg-Free Tofu Scramble
- 1 pkg extra firm tofu (roughly 1 1/2 C tofu, chopped)
- 2 tsp turmeric or curry powder
- 1 tsp salt + more to taste
- 1/2 tsp ground black pepper
- other spices of your choice, optional
- 1 drizzle vegetable oil, for sautéing **
Food Allergen Substitutions
Egg-Free Tofu Scramble
- Soy: Substitute canola oil or other nut-free high-smoking point oil for vegetable oil.
Instructions
Egg-Free Tofu Scramble
1.
strain + chop
Start by draining all the liquid from 1 pkg extra firm tofu. You can even squeeze it with a paper towel to get even more liquid out. Then, chop all of the tofu as finely as possible and place in a medium mixing bowl.
2.
measure + season + mix
Next, measure 2 teaspoons turmeric, 1 teaspoon salt, and 1/2 teaspoon black pepper and add them to the bowl of tofu. These 3 ingredients will give the tofu flavor and the color of scrambled eggs. Tofu is great because it can take on many flavors. If you would like to add a spice of your own, do that now. Mix the spices and tofu with a wooden spoon or spatula.
3.
preheat + sauté
In a large skillet, add 1 drizzle of vegetable oil and turn the heat to medium. After the oil is heated, add the tofu mixture and cook for 10 minutes (or more if your tofu is still wet), stirring often with a wooden spoon.
4.
taste + serve
Make sure that you taste the tofu scramble and add any seasonings accordingly. Enjoy!
Photo by KatMoy/Shutterstock.com
Hi! I'm Tofu!
"I'm also called "bean curd" because Tofu (TOH-foo) is made from soybeans. I'm a great substitute for meat and eggs in many recipes, while my spongy texture absorbs the flavors of a dish's marinade, sauce, or seasoning!"
History & Etymology
- Sources disagree on when the making of tofu began. Some say it was discovered about 2,000 years ago in China during the Han dynasty, and some say it was closer to 1,000 years ago. Legend says that Prince Liu An found the process for making tofu during the Han dynasty. Whether he did or the invention was just attributed to him, the Han dynasty tofu may not have resembled what we have now.
- Another theory for tofu's discovery is ascribed to the addition of impure sea salt to a boiled soybean mixture that caused the concoction to curdle. Some also believe the credit goes to borrowed milk-curdling techniques from the Mongolians or East Indians.
- Zen Buddhist monks introduced "Chinese tofu" to Japan in the late 8th century, where it was used as a replacement for meat and fish. Chinese immigrants brought tofu to Southeast Asia sometime between the 10th and 11th centuries.
- In the United States, tofu was first mentioned by Benjamin Franklin in letters written to two different people. He had tried it in London and referred to it as Chinese "cheese" made from soybeans.
- The first tofu factory in the United States was established in 1878. The oldest currently running tofu company is Ota Tofu in Portland, Oregon, founded in 1911.
- The word "tofu" comes from the Japanese "tōfu," from the Chinese "dòufu," from "dòu" ("beans") and fŭ ("rot").
How to Select & Eat
- The types of tofu you can buy are silken or soft, medium (regular or medium-firm), firm, and extra firm.
- Silken or soft tofu has not been pressed and has a higher moisture content than firmer tofu. It is similar to yogurt or pudding or a soft, early cheese. You can use it to make smoothies or as a replacement for eggs.
- Medium tofu is a popular type, referred to as just "tofu" on some labels. It has a porous texture that is good for mopping up sauces.
- Firm tofu has been drained and pressed but still has a high moisture content. Its outside texture is similar to raw meat, and when you press it, it will bounce back. The inside is similar to a firm custard. Firm tofu is versatile to cook and can be pan-fried, deep-fried, or stir-fried.
- Extra-firm tofu has had a larger amount of liquid pressed out, and its texture is closer to fully-cooked meat. Therefore, it is a suitable replacement for meat and can be pan-fried, deep-fried, or stir-fried. You can also serve it cold or add it to soup. Extra-firm tofu does not absorb liquid as well as firm tofu, so if you use a marinade, choose medium or firm tofu.
- Tofu benefits from being frozen before cooking. Freezing tofu removes more of the liquid and gives it a stronger, firmer, and more meat-like texture. When you cook with frozen tofu, it will not fall apart as easily. Freezing also helps tofu to last longer, and it works with most forms but may be more difficult with the silken type.
- To freeze tofu, drain the liquid from the package, then remove the block and gently squeeze out any remaining liquid with a paper or kitchen towel (you do not need to press it). Cut it into the size needed for your recipe. If you will be using a portion of a tofu block, separate what you are using, then put the pieces, not touching, on a tray covered with plastic wrap. After the tofu freezes, in about five hours or overnight, you can transfer it to a freezer-safe airtight container or bag. Frozen tofu may not need to be thawed before cooking, depending on your recipe. If you want to thaw it first, let it sit in the refrigerator for a few hours or overnight, or if needed more quickly, run warm water over it.
Nutrition
- Tofu is high in protein, which makes it a great meat substitute. Firm tofu has more protein than silken or soft tofu. It also has a higher fat content.
- Tofu is considered a complete protein, containing all nine essential amino acids.
- Tofu has a good amount of calcium, iron, potassium, and manganese. It can help strengthen bones, lower cholesterol, and prevent coronary heart disease.
- People allergic to soy should not consume tofu, which is made from soybeans.
Let's Learn About Ireland!
Photo by Thomas Bresenhuber/Shutterstock.com (Rock of Cashel)
- Ireland, or the Republic of Ireland, is on the island of Ireland, called Éire in the Irish language. Its nickname is the Emerald Isle because it is very green and lush!
- Ireland is a country in northwestern Europe, west of Great Britain, another island.
- The Republic of Ireland shares a border with Northern Ireland, which belongs to the United Kingdom. England, Scotland, Wales, which make up Great Britain, and Northern Ireland are all part of the UK.
- Irish is one of two official languages, with English being the second; however, English is more commonly spoken.
- Over 5 million people live in Ireland, and its total area is 32,595 square miles. Their currency is the euro.
- The capital city, Dublin, and its environs are home to about 40 percent of the population of Ireland.
- Ireland has a long, complicated history, but people called the Celts made their home in the region about 700 years BCE and thrived for almost 2,000 years. Then, in the Middle Ages, Vikings arrived on ships and started settling the area, which led to conflict.
- The Rock of Cashel is one of several popular tourist sites in Ireland. It is a rocky, limestone outcropping. At the top, you will find medieval buildings, including a Gothic cathedral; a Romanesque chapel called Cormac's Chapel, named for a King of Munster; the Hall of the Vicars Choral; a 15th-century Tower House; an abbey; a round tower; and a high cross. Saint Patrick, of St. Patrick's Day fame, is associated with the Rock of Cashel.
- Ireland was part of the United Kingdom from 1801 until December 6, 1922, when it became a self-governing nation but still part of the British Empire, known as the Irish Free State. In 1937 it became a republic, which was made official in 1949. The British had been involved in Ireland since 1169, when the Anglo-Normans invaded, and English kings claimed sovereignty there.
- The Great Famine (or Irish Potato Famine) affected Ireland from 1845 to 1849. Potatoes were a staple food, and when the potato blight decimated the potato crop. As a result, many people got sick, died, or fled the country, and the population decreased by 30 percent.
- The green on the Irish flag represents Ireland's nationalists, orange represents the Protestant followers of William of Orange in Ireland, and white represents peace between the two groups.
- Some of the well-known symbols of Ireland include the shamrock, Celtic knot, Celtic cross, and the Celtic harp.
- Famous Irish authors and poets include Jonathan Swift, Bram Stoker, Oscar Wilde, W. B. Yeats, James Joyce, and George Bernard Shaw.
- Ireland is also famous for its Irish Celtic music and Irish dancing.
- Green is associated with St. Patrick's Day because it is the color of spring, Ireland, and the shamrock. Saint Patrick's Day on March 17 is a public religious and cultural holiday in Ireland. Many other countries around the world also celebrate it.
- St. Patrick's Day was celebrated in the United States for the first time in 1737 in Boston, Massachusetts. However, the city to hold the first official St. Patrick's Day parade was New York City, starting in 1766. Over 100 US cities now have Saint Patrick's Day parades. After all, on St. Patrick's day, "everybody is Irish!"
- Traditional Irish sports are Gaelic football and hurling, and they are also the most popular sports in the country. Association football (soccer) is third in popularity. Additional sports include rugby, cricket, and horseracing. At the Olympics, boxing is Ireland's most successful sport.
- Irish cuisine includes "boxty" (potato pancake), "colcannon" (mashed potatoes with cabbage), "coddle" (a dish of potatoes, sausage, thin bacon or "rashers," and onion), and Irish soda bread.
- A "full Irish breakfast" consists of bacon, pork sausage, fried eggs, black pudding (blood sausage), baked beans, sliced tomato, sautéed mushrooms, soda bread or toast, and tea or coffee.
What's It Like to Be a Kid in Ireland?
- If kids in Ireland live in Irish-speaking communities, their schools teach classes in the Irish language. If they live in English-speaking areas, instruction is in the English language, unless kids attend an Irish-language school called a "gaelscoil," where classes are in Irish.
- Most Irish schools require students to wear uniforms.
- Irish children may play "rounders," a bat and ball game, "skipping" or jumping rope, marbles, and Irish "skittles," a bowling-like game where kids try to hit pins that are set up on the ground with pieces of wood called skittles.
- Kids may participate in some of the following sports: Gaelic football, handball, hurling or camogie, association football (soccer), rugby, boxing, and swimming.
- For breakfast, kids may eat the full, traditional Irish breakfast or have pancakes or scones. For a snack, they may eat potato chips or Irish flapjacks, which are granola bars made with oats. A favorite sweet treat is a fairy cake, a small cupcake with icing drizzled on top
Lettuce Joke Around
What is a foots’ favorite food?
Toe-fu!
The Yolk's On You
Why did the Tofu cross the road?
To prove he wasn’t chicken!
