Tofu Scramble

Tofu Scramble is a popular plant-based breakfast dish that mimics the texture and appearance of scrambled eggs. It's made by crumbling firm tofu and sautéing it with ingredients like turmeric (for color), black salt (for an eggy flavor), and vegetables such as spinach, onions, and bell peppers. While its exact origins are tied to the rise of vegetarian and vegan cuisine in Western countries, it has become a global staple in meat-free cooking.

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🍽️ Nutrition at a glance

This dish is a good source of plant-based protein and healthy fats, while being relatively low in carbohydrates. It provides key nutrients like iron, calcium (especially if made with calcium-set tofu), and various vitamins from the added vegetables. A typical serving ranges from 200 to 350 calories, depending on the amount of oil and additional ingredients used.

Nutrition breakdown

Calories	190 kcal
Protein	15 g
Carbs	8 g
Fat	12 g
Fiber	3 g
Sugar	2 g
Sodium	480 mg
Calcium	350 mg
Iron	3.5 mg
Potassium	300 mg
Magnesium	60 mg
Phosphorus	180 mg
Manganese	1.2 mg
Selenium	12 µg
Copper	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Tofu Scramble is a creative culinary innovation that showcases how traditional animal-based dishes can be reimagined using plant ingredients. Nutritionally, it's unique because the addition of black salt (kala namak) gives it a sulfuric, egg-like aroma and taste, making it a satisfying and familiar option for those transitioning to a vegan diet.