Southwest Tofu Scramble Recipe

Bybob sinclair

Southwest Tofu Scramble is a delightful and nutritious dish that’s become a favorite in my kitchen. I appreciate how it brings together high-protein tofu and colorful vegetables for a meal that’s both substantial and satisfying.

The protein-rich star of this dish is firm or extra-firm tofu that, when crumbled, resembles the texture of very soft scrambled eggs and takes on the bold flavors of cumin, turmeric, and chili powder. Cooking the tofu in olive oil gives it the golden exterior that adds to the overall texture of the dish.

I especially relish the vibrant addition of chopped red bell pepper, zucchini, and onion, which not only amps up the appearance but also adds in a host of health benefits. These three veggies serve up a bevy of essential vitamins and minerals, and they wouldn’t do it without the help of a generous amount of garlic and some smoked paprika, which takes this dish’s flavor to another level.

And if you’re worried about the absence of cheese, don’t be. Nutritional yeast brings the same level of umami magic that its dairy counterpart would.

To be fresh, you want to fold in halved cherry tomatoes and a handful of chopped cilantro. Then top the scramble with creamy avocado slices and a generous squeeze of lime.

The dish is incredibly fresh and flavorful—perfect for breakfast, brunch, or a quick dinner. And if you want to serve it with hot sauce, I think that’s a great idea.

It’s a dish I truly cherish. I think you might cherish it, too.

Ingredients photo for Southwest Tofu Scramble Recipe

Ingredients

Ingredients photo for Southwest Tofu Scramble Recipe

Tofu:
Tofu is a fantastic plant-based protein source.

And it’s not just protein: Tofu delivers all the essential amino acids, and then some.

Red Bell Pepper:
Supplies vitamin C and antioxidants, lending sweetness and vivid color to the dish.

Zucchini:
Zucchini is not calorie-dense and is actually very high in fiber.

It is also exceedingly nutritious and contributes a not-so-mild flavor.

Turmeric:
Turmeric, with its illustrious anti-inflammatory potential, contributes a warm and earthy flavor.

Avocado:
Delivers nutritious fats and a creamy mouthfeel that enhances the overall texture and nutritional profile.

Ingredient Quantities

  • 1 block (14 oz) firm or extra-firm tofu, drained and crumbled

  • 1 tablespoon olive oil

  • 1 small onion, diced

  • 1 red bell pepper, diced

  • 1 small zucchini, diced

  • 2 cloves garlic, minced

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric

  • 1 teaspoon chili powder

  • 1/2 teaspoon smoked paprika

  • 1 tablespoon nutritional yeast (optional)

  • Salt and pepper to taste

  • 1 cup cherry tomatoes, halved

  • 1/4 cup fresh cilantro, chopped

  • 1 avocado, sliced

  • Lime wedges for serving

  • Hot sauce for serving (optional)

Instructions

1. In a large skillet, over medium heat, warm the olive oil. Add the onion that you have diced and sauté for about 3 minutes until it is translucent.

2. Add the zucchini and the diced red bell pepper to the skillet. Cook for 5 minutes more, stirring occasionally, until the vegetables start to soften.

3. Add the minced garlic and sauté for about 1 minute, until it becomes fragrant.

4. Add the tofu that has been crumbled to the skillet and mix until it is combined and even with the vegetables.

5. Disperse the spices and nutritional yeast (if you are using it) over the tofu mixture; it should look like this, if you are with me so far: the spices in list form. Mix well to ensure the spices are evenly distributed.

6. Add salt and pepper to taste, and keep cooking for about 5-7 minutes. Stir occasionally. The tofu should be heated through and lightly golden.

7. Carefully mix in the halved cherry tomatoes and let them warm through for a couple of minutes.

8. Take the skillet off the heat and stir in the chopped fresh cilantro.

9. Plate or bowl the tofu scramble and top it with sliced avocado.

10. Add lime wedges as a garnish and have hot sauce on the side for anyone who prefers an extra kick with their meal.

Equipment Needed

1. Large skillet
2. Cutting board
3. Chef’s knife
4. Measuring spoons
5. Measuring cups
6. Spatula or wooden spoon
7. Mixing bowl
8. Citrus juicer (optional, for lime wedges)
9. Serving plates or bowls

FAQ

  • Why should I use firm or extra-firm tofu?Tofu that is firm or extra-firm holds up best during cooking and has a nice texture.

  • Can I use other vegetables in this tofu scramble?Certainly! You can add mushrooms, spinach, or corn without hesitation. They contribute extra flavor and nutrients—if that’s your thing.

  • Is nutritional yeast necessary?Nutritional yeast offers a savory, cheesy flavor, and you could make an argument that it’s essential in this recipe. But if you can’t find it or don’t have it on hand, don’t let that stop you from making this flavorful dish.

  • How can I make this scramble spicier?Add additional chili powder or a dash of cayenne pepper, or serve with hot sauce.

  • Can I store leftovers?Absolutely, put uneaten food in a tight-sealing container and stick it in the fridge. You’ve got a maximum of 3 days to eat it before it’s no more safe than wearing last week’s unlaundered gym clothes. When you’re ready to enjoy those reheating, stovetop-required morsels, just think: 3 days ago you were eating those same great-tasting meals.

  • How do I serve this dish?Accompanied by sliced avocado, lime wedges, and a generous topping of fresh cilantro, this dish delivers an explosion of flavor. Serve it alongside tortillas or toast, and you’ve got yourself a meal.

Substitutions and Variations

Tofu, whether firm or extra-firm, can be replaced with crumbled tempeh that has been pre-steamed.
Olive oil: For a similar result, use avocado oil or sunflower oil.
Nutritional yeast: Use grated plant-based cheese instead, or just leave it out if you don’t have it.
Cilantro: For a different flavor, use fresh parsley or green onions.
Red bell pepper: Substitute with yellow or green bell pepper as desired.