Scrambled Tofu on Toast

M and Lil’ L used to love eating scrambled tofu, so when we made the transition to a plant-based diet, I started looking for a tasty, healthy substitute.  When I presented them with a plate of scrambled tofu on toast, I waited with trepidation for their response.  When they looked up from their first mouthful with big smiles, I knew we were onto a winner!  It turns out they actually prefer this scrambled tofu to scrambled eggs. 🙂  Adding some red pepper and parsley makes it a more substantial meal and gives it a great nutritional boost.  Scrambled tofu is now a firm family favourite for cooked breakfasts, weekend lunches and light suppers.

Serves 3-4
Preparation & cooking time: 10-15 minutes

1-2 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
400g / 14oz / 1½ cups firm tofu, crumbled
1 tsp turmeric
1 tsp cumin
2 tbsp soy sauce
1 red pepper, cut in half and deseeded
handful flat-leaf parsley, chopped
salt & pepper to taste


  1. Drain the tofu by pressing with kitchen paper or between 2 plates to remove the excess water.
  2. Heat the oil in a frying pan (griddle) and sauté the onion and garlic on a medium-high heat, until the onion starts to soften.
  3. Add the crumbled tofu, turmeric, cumin and soy sauce, and mix together. Sauté on a high heat for 5-10 minutes, until the moisture has evaporated.
  4. Meanwhile, grill (broil) the red pepper until the skin starts to blacken, then peel, chop and mix it in with the tofu.
  5. Serve the scrambled tofu on toast with a sprinkling of parsley.

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