Walder Wellness, RD | Simple, Healthy Whole Food Recipes

  • About
    • Press
  • Recipes
  • Nutrition
  • Work With Me
  • Shop
  • Contact

Easy Curry Tofu Scramble (Vegan)

February 3, 2020

Jump to Recipe

This post may contain affiliate links. Please see my disclosure policy

This Curry Tofu Scramble is made with spinach and red bell peppers. It’s a delicious combination of protein, veggies, and spices that is super easy to make, ready in 30 minutes, and full of healthy ingredients. Tofu scramble is also great for meal prep and can be used in so many different ways! 

curry tofu scramble with red bell peppers and spinach on a plate

While I love a classic scrambled egg, sometimes I love switching things up and making a tofu scramble! It’s something I introduced to my boyfriend lately, and he’s been regularly making them for himself ever since.

Tofu scrambles are so easy to make, can take on so many flavours, and can be enjoyed in so many different ways and meals. Plus, it can even be made in advance and used as a meal prep component throughout the week.

You can definitely experiment with any spice combination here, but one of my favourite ways to flavour tofu scrambles are with curry spices!

This curry tofu scramble is made with curry powder and cumin, as well as veggies like spinach and bell peppers. It’s packed with plant-based protein, healthy fats, and lots of veggies.

As a dietitian, I always strive to share nutritionally-balanced meals like this one!

curry tofu scramble with red bell peppers and spinach on a plate

What Kind Of Tofu Is Best For Scrambles?

I recommend using firm or extra firm tofu to make tofu scrambles.

Soft or silken tofu won’t work in this recipe, as it simply won’t provide the correct shape or texture.

What To Serve Tofu Scramble With

There are countless ways to enjoy tofu scrambles!

You can use them in sandwiches or wraps, tacos or quesadillas, or simply served over an avocado toast like I’ve done here.

Or, treat them as you would scrambled eggs and make a breakfast plate paired with hash browns or roasted potatoes.

Tofu scrambles can really be enjoyed for any meal of the day – not just breakfast!

crumbled tofu in a bowl

How To Make A Tofu Scramble

You want to start by squeezing as much liquid out of the tofu as possible.

Remove the tofu from it’s packaging, then wrap the block of tofu in paper towel. Place something heavy over the wrapped tofu, like a couple cookbooks or textbooks. Let it drain while you prepare the other ingredients, giving it a good squeeze in the towel before crumbling it.

To “crumble” the tofu, place the block of tofu in a large bowl. You can either break it apart with your hands or use a fork to mash and break it up. Either method works, but using a fork is less messy!

Next, heat a large pan over medium-high and add cooking oil. Sauté the sliced bell peppers and onions (if using) for about 7-10 minutes.

Then, add the crumbled tofu, curry powder, cumin, garlic powder, salt, and pepper to the pan as well. Cook ingredients for about 3 minutes, stirring continuously to ensure that the spices spread throughout the tofu.

Finally, stir in the baby spinach and cook until it wilts. Taste tofu and adjust seasonings as desired. And that’s it! Your tofu scramble is now ready to serve.

Storage + Reheating Notes

Leftovers can be stored in an airtight container in the fridge for 3-4 days.

You can reheat this curry tofu scramble on the stovetop (simply heat up a frying pan, add a little oil, and cook until hot). Or, you could reheat it in the microwave if you’re in a pinch.

curry tofu scramble with red bell peppers and spinach in a pan

Tofu Nutrition Facts

Tofu is a form of condensed soy milk that is pressed into solid blocks.

It’s a great source of plant-based protein, with a 3.5 ounce or 100 gram serving of tofu providing 8 grams of complete protein.

For reference, a block of tofu is typically around 350 grams and will provide a total of about 28 grams of protein.

In addition to protein, tofu is a great source of essential micronutrients, like:

  • manganese
  • calcium
  • selenium
  • phosphorus
  • copper
  • magnesium
  • iron
  • zinc

While there is controversy around soy, the majority of studies suggest that soy is actually linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk.

These health benefits are likely due to the presence of beneficial plant compounds called isoflavones. Most concerns about soy are not supported by currently clinical and epidemiological research.

curry tofu scramble with red bell peppers and spinach on a plate

More Easy Tofu Recipes

  • Healthy Vegan Tofu Coconut Curry With Vegetables
  • Crispy Baked Tofu With Maple Miso Sauce
  • Vegan Noodle Bowl With Spicy Peanut Sauce
  • Easy Kimchi Quinoa Bowl (Vegan Option)
  • Healthy Homemade Miso Ramen Noodle Soup (Vegan Option)

Did you give this Easy Curry Tofu Scramble Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

curry tofu scramble with red bell peppers and spinach on a plate
Print Pin
Rate this Recipe
5 from 1 vote

Easy Curry Tofu Scramble

This Curry Tofu Scramble is made with spinach and red bell peppers. It's a delicious combination of protein, veggies, and spices that is super easy to make, ready in 30 minutes, and full of healthy ingredients. Tofu scramble is also great for meal prep and can be used in so many different ways! 
Course Breakfast, Main Course
Cuisine American, Indian
Diet Gluten Free, Vegan, Vegetarian
Keyword curry, red pepper, spinach, tofu
Prep Time 10 minutes
Cook Time 20 minutes
0 minutes
Total Time 30 minutes
Servings 2
Author Carrie Walder

Ingredients

  • 1 block extra firm tofu (roughly 350 grams)
  • 2 medium red bell peppers, thinly sliced
  • 2 Tbsp cooking oil (e.g. avocado, coconut, olive)
  • 2 tsp curry powder
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • Salt + pepper, to taste
  • 2 large handfuls baby spinach
  • Optional: sliced onions

Instructions

  • Start by squeezing as much liquid out of the tofu as possible. Remove the tofu from it's packaging, then wrap the block of tofu in paper towel. Place something heavy over the wrapped tofu, like a couple cookbooks or textbooks. Let it drain while you prepare the other ingredients, giving it a good squeeze with your hands before crumbling it.
  • To "crumble" the tofu, place the block of tofu in a large bowl. You can either break it apart with your hands or use a fork to mash and break it up. Set aside.
  • Next, heat a large pan over medium-high and add cooking oil. Sauté the sliced bell peppers and onions (if using) for about 7-10 minutes.
  • Once the peppers have cooked, add the crumbled tofu, curry powder, garlic powder, cumin, salt, and pepper to the pan as well. Cook ingredients for about 3 minutes, stirring continuously to ensure that the spices spread through the tofu.
  • Finally, stir in the baby spinach and cook until it wilts. Taste tofu and adjust seasonings as desired. Serve hot!

Notes

*Tofu scrambles can be served on top of avocado toast, with a side of roasted potatoes or hash browns, or in a sandwich/wrap/taco. There are endless uses!
*Leftovers can be stored in an airtight container in the fridge for 3-4 days. You can reheat this curry tofu scramble on the stovetop (simply heat up a frying pan, add a little oil, and cook until hot). Or, you could reheat it in the microwave if you’re in a pinch.
Did you make this recipe?Be sure to tag @walderwellness on Instagram. I love seeing your beautiful creations!

Pin it for later:

This post may contain affiliate links. Please see my disclosure policy

You'll Also Love

  • overhead shot of light blue bowl with soba noodles, tofu, vegetables, and peanut sauce and blue dish towel
    Vegan Noodle Bowl With Spicy Peanut Sauce
  • quinoa, kimchi, broccolini, and egg in bowl
    Easy Kimchi Quinoa Bowl (Vegan Option)
  • white bowl with coconut curry tofu and vegetables over quinoa
    Healthy Vegan Tofu Coconut Curry

2 Comments
Filed Under: Breakfasts, Dairy-Free, Gluten-Free, Mains, Meal Prep, Recipes, Vegan, Vegetarian
Tagged With: bell peppers, spinach, tofu

Comments

  1. Gurjeet says

    February 11, 2020 at 9:08 pm

    5 stars
    I tried this recipe on the weekend and added zucchini and other veggies i had in the fridge. It was was easy to make and tasted delicious. Great recipe!

    Reply
    • Carrie Walder says

      February 12, 2020 at 9:52 am

      Hi Gurjeet,

      Thanks so much for leaving a comment and star rating! I’m so happy to hear you enjoyed it. Love the zucchini addition and how you chose to experiment with some different veggies. It’s such a great dish to use up what you have in the fridge 🙂

      Reply

Leave a Comment & Rate this Recipe Cancel reply

If you love this recipe, please consider giving it a star rating when you post a comment. Star ratings help people discover my recipes online. Your support means a great deal to me.

Sincerely,
xo Carrie

Your email address will not be published. Required fields are marked *

Recipe Rating




About Me

Hi, I’m Carrie Walder, MS, RD! I’m a Registered Dietitian in both Canada and the United States. Here, and on my Instagram (@walderwellness), I share ways to add more whole foods into your everyday life in a simple, realistic, and nutritionally balanced way. Thanks so much for stopping by!

Never miss a recipe!

  • Email
  • Instagram
  • LinkedIn
  • Pinterest

Popular Posts

  • pinterest graphic for healthy vegetable side dish recipe roundup 20+ Easy, Healthy Vegetable Side Dish Recipes
  • how to cook quinoa and 3 ways to add flavour How To Cook & Season Quinoa: 3 Recipes
  • gourmet grilled cheese sandwich stacked on plate The BEST Gourmet Grilled Cheese Sandwich
  • roundup of 10 healthy lunch ideas to pack for work 18 Healthy Lunch Ideas To Pack For Work

Instagram @walderwellness

Sourdough french toast with a mixed berry-chia com Sourdough french toast with a mixed berry-chia compote 💙. If you’ve been missing your weekend brunch outings, this is the perfect dish to help re-create that experience at home. It may look + taste decadent, but the base of this recipe is only 5 simple ingredients! You can use any toppings you’d like - I share a bunch of ideas in the blog post too :). Link to recipe in bio!

https://www.walderwellness.com/sourdough-french-toast-with-blueberry-chia-compote-greek-yogurt-peanut-butter/
Have you tried this vegan kale + brussels sprout c Have you tried this vegan kale + brussels sprout caesar salad yet? According to the recipe reviews, this winter caesar salad is a BIG hit with your husbands + boyfriends haha. Sooo if you’re trying to get the men in your life to eat more veggies, maybe give this one a try 😅!! 

In all seriousness though - this salad is the perfect mix of winter produce + just so satisfying. It’s made with chopped kale, shredded brussels, honeycrisp apples, pomegranates, sourdough croutons, and a cashew-based caesar dressing. You can find the full recipe at the link in my bio 💕

https://www.walderwellness.com/vegan-kale-brussels-sprout-caesar-salad/
Spaghetti squash with kale pesto + shrimp 💛. Th Spaghetti squash with kale pesto + shrimp 💛. There’s a new recipe up on the blog for this super cozy winter meal (link in bio)! As much as I love me some real spaghetti, there’s just something about spaghetti squash that is so warming + comforting! This one is just 10 simple ingredients, naturally gluten-free + dairy-free, and high in fibre + protein. If you’d prefer to serve this with another protein (other than shrimp), you totally can! It’s so easily modifiable to meet your needs :)

https://www.walderwellness.com/spaghetti-squash-with-kale-pesto-shrimp/
Trying to add more plants to your diet? Breakfast Trying to add more plants to your diet? Breakfast is the perfect place to start :). I’ve rounded up 30+ simple, healthy, and DELICIOUS whole food plant-based breakfast ideas for you on the blog! Many are from my website, along with some from my favourite food bloggers + fellow dietitian friends 🥰.

There are so many benefits to eating more plants - no matter what diet you follow. You can find all the recipes (including this ginger baked pear oatmeal) at the link in my bio! Happy Sunday loves xx

https://www.walderwellness.com/30-healthy-plant-based-breakfast-ideas/
This blood orange bircher muesli is one of my favo This blood orange bircher muesli is one of my favourite ways to enjoy blood oranges when they’re in season 🍊! It’s a quick, healthy, and no-cook breakfast idea that’s perfect to make in advance. It’s just 5 ingredients (plus toppings) + packs in tons of fibre, protein, healthy fats, and micronutrients. The pink colour is super pretty to look at too hehe. Full recipe at the link in my bio! Happy Saturday friends 😘

https://www.walderwellness.com/blood-orange-bircher-muesli/
Follow @walderwellness

Copyright © 2021 · Terms & Conditions and Privacy Policy · Support by Foodie Digital