Vegan Curried Tofu Scramble With Spinach

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
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Updated on 01/8/22
Vegan curied tofu scramble

The Spruce

 

Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Servings: 2 servings

Looking for an Indian-inspired vegan dish you can make at home? This curried tofu scramble with spinach recipe takes a basic vegetarian and vegan tofu scramble recipe and spices it up. This dish, inspired by the flavors of India and filled with healthy green spinach and fresh tomatoes, is quick, easy, healthy, and full of flavor.

Ingredients

  • 1 teaspoon olive oil, canola oil or another high-heat oil

  • 1 onion, diced

  • 3 cloves garlic, minced

  • 1 block tofu, firm or extra firm, pressed and crumbled

  • 1 teaspoon curry powder

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon cumin, optional

  • Salt, to taste

  • Freshly ground black pepper, to taste

  • 2 tomatoes, diced

  • 1 bunch fresh spinach

Steps to Make It

  1. Gather all the ingredients.

    Ingredients for vegan tofu scramble
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  2. Sauté the garlic and onion in olive or canola oil in a large skillet. Allow to cook for 3 to 5 minutes, or until the onion starts to get soft.

    Saute garlic and onion
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  3. Add the crumbled tofu and give it a quick stir.

    Add tofu crumble
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  4. Add the curry powder, turmeric, cumin, and salt and pepper to the skillet, stirring well to make sure the spices coat the tofu well.

    Add curry powder
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  5. Cook for 2 to 3 minutes, then add the diced tomatoes, and allow to heat, stirring frequently for another 3 minutes or so, until tofu is hot and slightly crispy on the outside. (You may need to add a bit more oil if needed during the cooking process.)

    Cook
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  6. Add the spinach, cover the pan and cook for 1 to 2 minutes, just until the spinach is wilted, stirring well.

Tip

  • High-heat oils are those with a high smoke point, meaning the point at which an oil begins to smoke and break down. When oil starts to smoke, it can lose some of its nutritional value and taste smoking. Plus, there is some evidence that cooking oils to their smoke points may release potentially harmful free radicals. Corn, soybean, peanut and sesame oils all have high smoke points and are therefore good choices for frying and stir-frying on high heat.

Recipe Variations

  • Feel free to use more or less spinach, depending on your palate for the vegetable.
  • Additional vegetables, such as broccoli or mushrooms, can enhance the dish. 

Sources:

Achitoff-Gray, N. (2014). Cooking Fats 101: What's a Smoke Point and Why Does it Matter? Retrieved November 20, 2016, from http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html

Zeratsky, K. (2016, January 23). Which type of oil should I use for cooking with high heat? Retrieved November 20, 2016, from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/cooking-oil/faq-20058170

Nutrition Facts (per serving)
338 Calories
16g Fat
28g Carbs
31g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 338
% Daily Value*
Total Fat 16g 20%
Saturated Fat 2g 12%
Cholesterol 0mg 0%
Sodium 309mg 13%
Total Carbohydrate 28g 10%
Dietary Fiber 11g 40%
Total Sugars 13g
Protein 31g
Vitamin C 94mg 469%
Calcium 868mg 67%
Iron 11mg 61%
Potassium 2103mg 45%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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