Start your day the Southwestern way with this vibrant and delicious Tofu Scramble! This recipe is not only vegan and oil-free, but also incredibly flavorful and packed with nutrients. We’re crumbling extra-firm tofu and sautéing it with onions, bell peppers, jalapeno (for a kick!), and a blend of Southwestern spices like chili powder, cumin, and smoked paprika. Then we’re adding black beans and corn for extra heartiness and texture. This scramble is a fantastic source of protein, fiber, vitamins, and minerals, making it a healthy and satisfying meal. Perfect for breakfast, brunch, or a quick weeknight dinner! Watch the video for step-by-step instructions, ingredient details, and complete nutritional information (calories, fat, protein, vitamins, and more!).

 

 

Southwestern Tofu Scramble (oil-free)

Yields: 2 servings

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients:

14 ounces extra-firm tofu, crumbled

1 tablespoon vegetable broth

½ cup chopped onion

1 cup chopped bell pepper (red or green)

1 jalapeno, minced (optional)

1 teaspoon chili powder

½ teaspoon cumin

½ teaspoon paprika

Salt and black pepper to taste

½ cup cooked black beans

½ cup corn kernels

 

 

Instructions:

Sauté vegetables: Heat a non-stick pan over medium heat. Add onions, and peppers, and a small amount of vegetable broth (about 1 tablespoon) to help them soften without sticking. Add jalapeno if using. Cook until softened, about 5-7 minutes.

Add tofu: Crumble in tofu, cook until lightly browned, about 5-7 minutes, adding a little more broth (about 1 tablespoon at a time) if needed to prevent sticking.

Season: Stir in chili powder, cumin, smoked paprika, salt, and pepper. Combine: Add black beans and corn. Heat through, about 2-3 minutes.

 

Nutritional Information (per serving)

• Calories: 269 (13% Daily Value)
• Fat: 7g (9% Daily Value)
• Saturated Fat: 1g (5% Daily Value)
• Cholesterol: 0mg (0% Daily Value)
• Sodium: 534mg (23% Daily Value)
• Carbohydrates: 34g (12% Daily Value)
• Dietary Fiber: 9g (32% Daily Value)
• Total Sugars: 6g (12% Daily Value)
• Protein: 22g (44% Daily Value)

Vitamins & Minerals:

• Calcium: 384mg (29% Daily Value)
• Iron: 5mg (28% Daily Value)
• Potassium: 710mg (15% Daily Value)
• Magnesium: 88mg (21% Daily Value)
• Phosphorus: 305mg (24% Daily Value)
• Vitamin C: 57mg (63% Daily Value)
• Vitamin D: 0mcg (0% Daily Value)

 

 

Notes:

The sodium content is an estimate that will vary depending on the amount of added salt, the type of vegetable broth used and the brand of canned black beans. Using low sodium versions of these products can help to reduce sodium levels.

This scramble is a good source of protein, fiber, several vitamins, and minerals. The bell pepper provides a significant amount of Vitamin C.

 

 

Assumptions:

Tofu: I’ve used values for extra-firm tofu.

Vegetable Broth: I’ve used values for a standard, low-sodium vegetable broth and assumed about 2 tablespoons total.

Bell Pepper: I’ve used values for a general “sweet bell pepper”.

Corn: I’ve used values for canned, no salt added, sweet yellow corn, drained.

Black Beans: I’ve used values for canned, no salt added, black beans, drained.

 

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