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Golden high protein tofu scramble with spinach, black beans, and blistered cherry tomatoes in a cast iron skillet next to avocado toast
Midlife Plate Editorial Team

High-Protein Tofu Scramble with Spinach

A golden, fluffy vegan tofu scramble with black beans, edamame, spinach, and cherry tomatoes. Ready in 15 minutes with about 31 grams of plant protein and 12 grams of fiber per plate.
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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings: 2 plates
Course: Breakfast
Cuisine: American
Calories: 388
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 small yellow onion finely diced
  • 1 clove garlic minced
  • 1 block (14 oz) extra-firm tofu calcium-set if possible, drained and patted dry
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/4 tsp smoked paprika
  • 1/4 tsp kala namak (black salt) or fine salt plus more to taste
  • 1/4 cup unsweetened soy milk
  • 1 cup low-sodium black beans drained and rinsed
  • 1/2 cup shelled edamame frozen, thawed
  • 1 cup cherry tomatoes halved
  • 3 cups baby spinach
  • 2 tbsp nutritional yeast optional, not included in nutrition
  • black pepper and chives to serve

Method
 

  1. Wrap the tofu in a clean towel and press gently for a minute to remove excess water.
  2. Heat the olive oil in a large nonstick or cast iron skillet over medium heat. Add the onion and cook for 3 minutes, until soft. Add the garlic for 30 seconds.
  3. Crumble the tofu into the pan with your hands into bite-size curds. Cook for 4 to 5 minutes without stirring too often, until lightly golden in spots.
  4. Sprinkle in the turmeric, cumin, smoked paprika, and salt. Pour in the soy milk and stir gently for 1 minute, until the tofu is evenly yellow and creamy.
  5. Add the black beans, edamame, and cherry tomatoes and cook for 2 minutes, until hot. Add the spinach in handfuls and fold until just wilted.
  6. Stir in the nutritional yeast, if using. Season with black pepper and more salt to taste, top with chives, and serve.

Notes

Eggy flavor: Kala namak (Indian black salt) has a natural sulfur flavor that tastes like eggs. Add it at the end for the strongest flavor.
Make it a full breakfast: Serve with 1 slice of whole-grain toast (about 4 g more protein) and a few slices of avocado.
Meal prep: Refrigerate in containers for up to 4 days. Reheat in the microwave for 60 to 90 seconds, adding a splash of soy milk.
Burrito: Roll a portion in a large whole-wheat tortilla with salsa for a grab-and-go breakfast burrito.
Nutrition is calculated from USDA FoodData Central (firm calcium-set tofu) and will vary by brand. Many extra-firm tofu brands list more protein than the USDA value.
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