Tofu Scramble is something I have been making and eating on a regular basis recently, because a) its quick, and b) its really nutritious. That said, let me backtrack slightly and talk about last year. I have been accused of keeping my personal life away from my blog, and yes, I’m guilty of it. The last year was crazy for me – I went through some serious, life-changing moments, and they weren’t easy for me to make. I quit a couple of things I was doing, traveled a great deal, broke up, had a very emotional fight with my best friend and a member of my immediate family, and, as a result, depression crept it.

For me, to fight off depression at first was to eat and sleep. I have realized that depression can easily sap you of your energy, making you not want to move. There would be days when I would lie on my bed and not move an inch because I was seriously unhappy. In fact, for a week, I did just that.

tofu scramble low fat recipe

I have been working on the issue though – I decided to make a change, for good this time, and started walking more, going out with friends, reconnecting with members of my family, and re-establishing my love with food. When I was depressed, even food couldn’t cheer me up, and I’d eat just enough to stave off hunger and go to sleep. I would order food which were terribly fattening and bad for me, because I thought, hey, what’s the point of watching what I eat, because I’m going to be friendless and alone anyway!

But then, one day, I don’t know why, it changed. Things changed. I guess I got better. I started meeting my friends instead of turning them down. I started to go out. I started to be okay, again. And I know, this isn’t something completely new, but that’s it. I remembered what a very wise man once told me – this too shall pass, and he was right. It did. It passed.

When I realized I had gained a good deal of weight, I decided to cut down sugar and processed carbohydrates from my meals – I have done this before and it really works – I don’t completely ignore it, but I reduce the intake. Instead, I add more proteins to my daily meals, and also more vegetables. The recipe I would be sharing today is a great dish, and can be made in 15 minutes.¬†Tofu Scramble is a high protein, low fat recipe which is a great way to get some protein into your system and a healthy dose of vegetables.

How to make Tofu Scramble

low fat high protein vegan tofu recipe

Tofu Scramble begins with about 200 gms. firm tofu, which you would crumble up. I like it slightly chunky, but do your thing – keep some chunky or make it all smooth. Chop 2 stalks of spring onions, both greens and whites, and smash 3-4 cloves of garlic. I love adding some vegetables – find what you like and make a cup full of it. I like a combination of beans, mushrooms, cauliflower, peas, and whatever else comes my way.

tofu scramble on the making

Heat a teaspoon of oil in a nonstick pan and swirl it about. Use a brush to coat the bottom of your pan and keep the heat medium. Add the garlic, and when it starts sizzling, add any hard vegetable you might have (which takes longer to cook, like carrots, cauliflower and peas). Once you add your vegetables, stir it about for a minute, then turn the heat to low, and cover the pan and cook till the carrots are slightly soft, about 4-5 minutes. Open the pan, turn the heat back to medium, and add your tofu and other vegetables. I added broccoli and spring onion whites to this batch at this point, along with green beans, because I like my beans crunchy.

tofu high protein vegan recipe

At this point, prepare the sauce to flavour your tofu with. Mix together 1 tablespoon light soy sauce, 1 teaspoon dark soy sauce, 1 tablespoon lime juice, 1 tablespoon fish sauce (optional), 1 teaspoon red chilli paste (or 1/2 teaspoon red chilli powder, or, if you are feeling adventurous, 1 teaspoon Toban Jian, which is Korean Chilli bean Paste, and I love this stuff!) and 1/2 inch crushed and finely chopped ginger. You can also add a teaspoon of honey, but that is optional. Mix this with 1/4th cup water, and reserve.

Once the tofu is slightly golden, add the soy sauce-vinegar mixture, and cook over simmering heat till the water evaporates, about 3-4 minutes. Check for salt, add a few grinds of fresh pepper, and top with some spring onion greens. Serve this low fat dish solo, or you can always serve this with some toast or over some rice/cooked noodles. Also, you can always replace tofu with paneer, or cottage cheese.

tofu recipes

Written by Poorna Banerjee

    1 Comment

  1. Keka 2017-01-31 at 4:23 am Reply

    lovely recipe. definitely going to try this.
    And big hugs and loads to love.

Leave a Comment