10-Minute Veggie Quinoa Tofu Scramble (Extra Protein)

If you are looking for a high protein, quick, and comforting breakfast option my 10-Minute Veggie Quinoa Tofu Scramble is your answer! This savory, nourishing, and super high protein vegan breakfast recipe has about 14 grams of protein per serving. This is more protein than your regular scrambled eggs, and it fits perfectly into a plant-based diet. This yummy breakfast comes together in 10 minutes and uses only a few simple ingredients. 

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So if you're looking to add veggies and tons of protein to your morning routine, this tofu, quinoa, black bean, and vegetable breakfast scramble is it!

Tofu scramble is one of the most popular vegan breakfast recipes, which makes use of tofu as the main ingredient. It's a versatile and protein-rich dish that can be customized with various vegetables, spices, and seasonings to create a pretty perfect breakfast. Tofu, which is made from pressed soy milk, has a neutral taste and a texture that can be adapted to mimic the consistency of scrambled eggs.

The process of making a basic tofu scramble typically involves crumbling firm or extra firm tofu into a pan and cooking it with vegetables, herbs, and spices. The tofu absorbs the flavors of the seasonings and takes on a scrambled egg-like appearance. It's a popular choice for those following a plant-based diet or looking for a lighter, cholesterol-free alternative to traditional scrambled chicken eggs.

This is one of the best vegan tofu scramble recipes because it is:

• packed with vegetables
• customizable
• savory
• perfect for meal prep
• ​takes only ten minutes to prepare
• super high in protein (about 14 grams of protein per serving!)
• satisfying
• ​incredibly healthy!

Let's explore the health benefits of each key ingredient in this Quinoa Tofu Veggie Scramble:

1. Quinoa:
   • Protein: Quinoa is a complete protein, meaning it contains all essential amino acids. It's an excellent source of plant-based protein, vital for muscle repair and overall body function.
   • Fiber: High in fiber, quinoa supports digestive health, helps maintain a feeling of fullness, and, like other other whole grains, stabilizes blood sugar levels.
2. Tofu (Extra-Firm Tofu):
   • Protein: Tofu is a versatile source of plant-based protein, crucial for building and repairing tissues, enzymes, and hormones.
   • Calcium: Tofu is often fortified with calcium, contributing to bone health and muscle function.
   • Iron: Provides iron, important for oxygen transport in the blood.
3. Black Beans:
   • Protein and Fiber: Black beans are rich in both protein and fiber, promoting satiety, and supporting digestive health.
   • Antioxidants: Contains antioxidants that help combat oxidative stress and inflammation.
4. Zucchini:
   • Vitamins and Minerals: Zucchini is low in calories and a good source of vitamins A and C, potassium, and folate. These nutrients support immune function, vision, and heart health.
5. Onion (red onion or yellow onion):
   • Antioxidants: Onions contain antioxidants, such as quercetin, which may have anti-inflammatory and heart-protective effects.
   • Prebiotics: Provide prebiotic fibers that support the growth of beneficial gut bacteria.
6. Cherry Tomatoes:
   • Vitamins and Antioxidants: Rich in vitamins A and C, as well as antioxidants, contributing to immune support and overall health.
7. Bell Pepper:
   • Vitamin C: Bell peppers are an excellent source of vitamin C, vital for immune function, skin health, and wound healing.
   • Fiber: Contributes to digestive health and satiety.
8. Garlic:
   • Antimicrobial Properties: Garlic has antimicrobial properties and contains allicin, which may have various health benefits, including immune support.
9. Turmeric:
   • Curcumin: Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that may contribute to overall well-being.
   • Turmeric is the secret ingredient to create the golden egg color.
   • Be sure to have a bit of black pepper with turmeric. The pepper helps the body to absorb the healthy compounds. 
10. Nutritional Yeast Flakes (Optional):
    • Vitamin B: Nutritional yeast is often fortified with B vitamins, including B12, which is essential for nerve function and the formation of red blood cells.
    • Some people say Nutritional Yeast is key for vegan egg recipes, creating a familiar "eggy" flavor.

These ingredients collectively create a nutrient-dense and well-balanced meal!

Here are the step-by-step instructions for making the Quinoa Tofu Veggie Scramble:

1. Saute Vegetables:
   • Heat 1-2 tablespoons of olive oil over medium-high heat in a large frying pan.
   • Saute the diced zucchini, onion, cherry tomatoes (cut in half), and chopped bell pepper until they are tender.
   • Season the vegetables with salt and pepper to taste.
2. Cook Quinoa (if not already prepared or if not using frozen):
   • In a separate pot, combine ½ cup quinoa and 1 cup of vegetable broth.
   • Bring to a boil over medium heat, then cover and reduce the heat to low.
   • Cook for approximately 15 minutes or until the quinoa is tender. Drain any excess liquid if necessary.
3. Prepare Tofu:
   • Drain the extra firm organic tofu and blot it with a paper towel to remove excess moisture.
   • Crumble the tofu into the pan with the sauteed vegetables.
4. Add Quinoa and Black Beans:
   • Add the cooked quinoa and drained black beans to the pan with the crumbled tofu and vegetables.
5. Season:
   • Add onion powder, garlic powder, red pepper flakes, turmeric, and nutritional yeast (if using) to the pan.
   • Stir the ingredients together over low heat until the tofu and quinoa are slightly crispy and the scramble has a golden color.
6. Adjust Seasoning:
   • Taste the scramble and season with additional salt and pepper if needed. 
7. Serve:
   • Once the scramble reaches your desired consistency and flavor, it's ready to be served.
   • Consider garnishing with fresh herbs, hot sauce, avocado, or a squeeze of lemon for extra flavor.

Quinoa is often considered a nutritional powerhouse and a favorite way to get extra protein in a plant-based diet. Here are some health benefits of quinoa and reasons why it's a valuable protein source for those following a plant-based lifestyle:

1. Complete Protein:
   • Quinoa is one of the few plant foods considered a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent protein source for those who do not consume animal products.
2. High Protein Content:
   • Quinoa is rich in protein, providing about 8 grams of protein per cooked cup. This protein content is higher than many other grains, making it a valuable addition to plant-based diets.
3. Rich in Fiber:
   • Quinoa is a good source of dietary fiber, promoting digestive health and contributing to a feeling of fullness. The combination of protein and fiber makes it a satisfying and nutrient-dense food.
4. Rich in Nutrients:
   • Quinoa is packed with essential nutrients, including vitamins (such as B vitamins and vitamin E), minerals (such as iron, magnesium, and zinc), and antioxidants. These nutrients support overall health and well-being.
5. Gluten-Free:
   • Quinoa is naturally gluten-free, making it a suitable option for those with gluten sensitivity or celiac disease. It can be a valuable alternative to gluten-containing grains.
6. Low Glycemic Index:
   • Quinoa has a low glycemic index, which means it has a minimal impact on blood sugar levels. This quality can be beneficial for managing blood sugar and reducing the risk of type 2 diabetes.
7. Versatility in Cooking:
   • Quinoa is versatile and can be used in a variety of dishes, from salads to stir-fries to breakfast bowls. Its neutral taste allows it to absorb the flavors of other ingredients, making it adaptable to various culinary styles.
8. Easy to Prepare:
   • Quinoa is relatively quick and easy to prepare, requiring less cooking time compared to some other whole grains. This convenience makes it a practical choice for busy lifestyles. You can cook a large batch of quinoa to keep for up to five days in the fridge
9. Convenient Options Available:
   • ​Frozen quinoa is readily available in many grocery stores, making the grain even easier to use!

Quinoa stands out as a nutritional powerhouse, offering a unique combination of complete protein, fiber, and essential nutrients. Its versatility and ease of preparation make it a favorite choice for those on a plant-based diet.

If you're not using frozen quinoa, cooking quinoa is a simple process, and it can be done on the stovetop. Here's a basic method for cooking quinoa:

You will need:

• ½ cup quinoa
• 1 cup water or vegetable broth (for added flavor)

​Method:

1. Rinse the Quinoa:
   • Place the quinoa in a fine-mesh sieve or fine colander.
   • Rinse it under cold running water for a minute. 
2. Combine Quinoa and Water or Broth:
   • In a medium-sized saucepan, combine 1 cup of rinsed quinoa with 2 cups of water or vegetable broth.
3. Bring to a Boil:
   • Bring the mixture to a boil over medium heat.
4. Reduce Heat and Simmer:
   • Once it reaches a boil, reduce the heat to low, cover the saucepan with a lid, and let it simmer.
5. Cook Until Tender:
   • Allow the quinoa to simmer for about 15 minutes or until the liquid is absorbed and the quinoa grains are tender. You may notice little spirals (the germ) separating from and curling around the quinoa seeds.
6. Fluff and Rest:
   • Turn off the heat and let the quinoa sit, covered, for an additional 5 minutes. This helps the quinoa absorb any remaining moisture and makes it fluffier.
7. Fluff Again and Serve:
   • After the resting period, fluff the quinoa with a fork to separate the grains.

Tips:

• You can add a pinch of salt to the water or broth for seasoning.
• Adjust the water-to-quinoa ratio based on the specific type of quinoa you have; sometimes, red or black quinoa may need a bit more water.
• Experiment with using vegetable broth for added flavor if you are creating a savory dish.

You can serve this easy tofu scramble recipe with:

• fresh fruit salad
• ​green onion on top as a garnish
• oven-roasted potatoes
• tortillas, to create vegan breakfast burritos
• kala namak (black salt) as a seasoning
• avocado
• a green side salad
• the possibilities are endless!

To store the Quinoa Tofu Veggie Scramble or any leftovers, follow these guidelines for safe and optimal storage. It is a great meal prep option and can be enjoyed for up to 5 days when refrigerated. While freezing is not ideal, but is an option if you follow a few simple steps.

• Allow the scramble to cool to room temperature before storing.
• Place the leftovers in an airtight container. It's advisable to use shallow containers to ensure quick and even cooling.
• Store the container in the refrigerator.
• Consume the leftovers within 3-5 days for the best quality.

• If you want to store the scramble for an extended period, consider freezing.
• Allow the dish to cool completely.
• Portion the scramble into individual servings or as desired.
• Place the portions in freezer-safe, airtight containers or resealable freezer bags.
• Label the containers with the date for reference.
• Frozen quinoa dishes can typically be stored for up to 2-3 months.
  • Thawing and Reheating:
    • When ready to eat, thaw frozen portions in the refrigerator overnight.
    • Reheat the Quinoa Tofu Veggie Scramble on the stovetop or in the microwave until thoroughly heated. Add a splash of water or broth if needed to prevent drying.
  • Quality Considerations: While quinoa and tofu dishes can be refrigerated and frozen, the texture may slightly change upon reheating. Tofu can become denser, and quinoa may absorb more moisture.

The Quinoa Tofu Veggie Scramble is a versatile dish, and you can customize it by adding different vegetables. You know I love to add lots of veggies to any dish, so you what you have and customize this amazing vegan version of eggs:

1. Spinach or Kale:
   • Add a handful of fresh spinach or chopped kale for extra leafy greens.
2. Mushrooms:
   • Sliced mushrooms, such as cremini or shiitake, can add a savory umami flavor to the scramble.
3. Broccoli or Cauliflower:
   • Chop broccoli or cauliflower into small florets for a cruciferous vegetable boost.
4. Asparagus:
   • Cut asparagus into bite-sized pieces and sauté them with the other vegetables.
5. Peas:
   • Frozen or fresh peas are a quick and easy addition, bringing sweetness and vibrant color.
6. Corn:
   • Fresh or frozen corn kernels add sweetness and a pop of color to the dish.
7. Bell Peppers (Different Colors):
   • Mix up the colors of bell peppers for visual appeal and a range of antioxidants.
8. Carrots:
   • Grate or thinly slice carrots for a touch of sweetness and additional color.
9. Sweet Potatoes or Butternut Squash:
   • Dice and cook sweet potatoes or butternut squash for a hearty and slightly sweet addition.
10. Cabbage:
    • Shredded cabbage or thinly sliced Brussels sprouts can bring a crunchy texture.

Absolutely! Tofu comes in various textures, and you can choose the type that fits your preference and the desired texture for your Quinoa Tofu Veggie Scramble. The main types of tofu include:

1. Silken Tofu:
   • Silken tofu has a smooth and custard-like, soft texture. It's softer and more delicate than other types, making it suitable for creamy dishes. However, it may not hold its shape as well in a scramble.
2. Soft Tofu (medium-firm tofu):
   • Soft tofu is a bit more solid than silken tofu but still quite delicate. It can be used in scrambles, but it might crumble more easily than firmer varieties. You will want to use paper towels to remove extra moisture when using this variety.
3. Firm Tofu:
   • Firm tofu blocks are a versatile option that holds their shape well. Firm tofu great for scrambles, stir-fries, and grilling. Extra-firm tofu is even denser and holds up exceptionally well in various dishes.
4. Extra-Firm Tofu:
   • Extra-firm tofu is dense and has the highest water content pressed out. It's excellent for dishes where you want the tofu to maintain its shape, like in scrambles.

For the Quinoa Tofu Veggie Scramble recipe, extra-firm tofu is a the ideal choice because it holds up well during cooking and provides a satisfying texture. However, if you prefer a softer texture or have a different type of tofu on hand, feel free to experiment. Adjust the cooking time and handling based on the firmness of the tofu you choose. Softer tofu types may crumble more easily, while firmer types will maintain their shape better.

Instead of sautéing the vegetables in oil, you can use a small amount of vegetable broth or water. Heat the broth or water in the pan, and add the vegetables. Stir and cook until the vegetables are tender. When cooking the tofu, you can use a non-stick pan or a well-seasoned cast-iron skillet to avoid sticking. Extra-firm tofu tends to release less moisture, which can help prevent sticking.