Scrambled Tofu on Toasted Dark Rye ★★★★★1 review

A delicious tofu scramble, golden in colour from the turmeric and nutritional yeast, with onion, tomato and baby spinach, all go together well on toasted dark rye bread.

Serves 1 | Prep time: 7 mins | Cooking time: 15 mins


  • 100g/3.5oz firm tofu (3/4 cup, crumbled)
  • 1 tsp turmeric powder
  • 15g/0.5oz (2 Tbsp) nutritional yeast powder
  • 1/4 tsp chilli flakes
  • 50g/1.8oz red onion (abt 1/2 medium size)
  • 150g/5.3oz tomato (1 medium-large size)
  • 5ml/0.2oz (1 tsp) olive oil spray
  • 20g/0.7oz baby spinach (a large handful)
  • 2 slices dark rye bread
  • 5g/0.2oz (1 tsp) vegan butter
  • To taste: iodised salt, seasonings of choice


  1. Crumble the tofu and place in a bowl. Use a fork to mash the tofu. Add the turmeric, salt, chilli flakes and nutritional yeast. Mix well and set aside.
  2. Chop the onion and cube the tomato.
  3. Preheat a pan on medium-high. Add olive oil then sauté onion 3-4 minutes then add the tomato and cook for another 3-5 minutes.
  4. Stir in the tofu and continue cooking for 5 minutes. Turn off heat then add the spinach, mix until the spinach has wilted. Taste the scramble, adjust seasonings if needed.
  5. Toast and butter the bread then top with the tofu scramble and serve.

Note: If you prefer an ‘eggy’ flavour for your tofu scramble, use black salt (kala namak) instead of regular salt.

Macros – Carb: 46g  Fat: 19g  Prot: 35g  Calories: 501

This recipe is part of the 7-day Wellbeing meal plan

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BreakfastSugar FreeLow Fat

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  • Dawn ★★★★★
    21 March 2024