Egg prices have risen over the past few years and have been at record highs in recent weeks with no signs of a price drop anytime soon. I really like eggs for breakfast, but I found a vegan alternative to egg-de-free, which is more affordable and equally nutritious.
It won’t replace other uses of eggs, such as baking, but it’s a great option if you prefer scrambled eggs for breakfast. I eat it almost every day.
Here is what you need:
- A block of regular tofu
- 2 tablespoons nutritious yeast
- 1 tablespoon turmeric
- Garlic powder, salt and pepper
- Butter or olive oil
- non-stick pan
- Spatula or wooden spoon
There are many varieties of tofu, such as silk and super companies. I tried the recipe using silk tofu and it worked pretty well, but the average company worked best. I always add nutritional yeast as it provides color, flavor and extra protein. Sometimes called “Nooch”, it is a staple in many vegan recipes. Turmeric offers most of the yellow and more flavor. It also has anti-inflammatory properties.
One ingredient I see in many other online recipes is “Kala Namak” or “black salt”. These things really help to enhance the eggy flavor of tofu. You can find it in Asian food markets and other specialty grocery stores as it is commonly used in Indian cuisine. I found regular salt to work well and provide a delicious taste. Although there is no need for black salt, some people really like it.
Should I press tofu?
Tofu made from soybeans is a popular protein choice for vegetarians.
For this recipe, no. Many dishes let you press tofu chunks between the two plates to drain the liquid. This step is suitable for your recipe for marinating tofu, or you want the tofu to become crispy. However, for this recipe, I found that the liquid helps the spice stick to the tofu and the liquid decreases when cooking.
Simple and step-by-step recipe for tofu eggs
- Melt butter or warm olive oil in a nonstick pan over medium heat.
- Place the tofu cubes in the pan and separate them with a spatula or wooden spoon until spread.
- Add the nutritional yeast, turmeric and garlic powder to the tofu and then gently fold the spices until the tofu is the same yellow color. Make sure to perform this step gently to maintain a fluffy texture.
- Let stand for 2 to 3 minutes, or the tofu get some browning, then flip the tofu and repeat.
- Once it turns brown, turn off the heat and season with salt and pepper.
I found that a piece of tofu can be produced enough in several breakfasts and heats up well. If you don’t want to use the entire chunk at once, you can remove it from the packaging and cut it into pieces to the amount you cook.
How does it taste?
Taste is very good. Turmeric is a delicious earthy spice with a nutritious yeast with a subtle cheesy flavor. It won’t be the exact substitute for eggs in flavor, but if you do it right, the flavor and texture can be used.
If you want to replicate more egg flavor, try using black salt. The season can be tasted, and a little bit of the way to go.
What should you eat?
This tofu scramble itself well and pairs well with toast. I like to make avocado toast and then put the tofu hype on top or use as an egg instead of breakfast burritos filled with potatoes, seitan, vegetarian sausage or bacon.
You’ll eat anything you’ll use regular scrambled eggs.
Nutritional comparison
Equal amounts of tofu compete for similar nutritional value, depending on the size of the egg you buy and how many eggs you eat at a time.
Three ounces of tofu:
- 80 calories
- 8 grams of protein
- 5 grams of fat
- 1 gram carbohydrate
- 0 mg of cholesterol
One egg:
- 70 calories
- 6 grams of protein
- 5 grams of fat
- 0 g carbohydrates
- 185 mg of cholesterol
Many nutritionists recommend starting the day with some solid protein to help your body and help you full, and tofu provides a lot of protein. Plus, you can get extra protein with nutritious yeasts, so this recipe is even more protein-containing.
Egg price comparison
In most cases, eggs are reasonably priced, and this tofu is more of a vegetarian who doesn’t eat eggs. Currently, the average price of twelve eggs is $4.95 – the last dozen I bought is an organic, cage-free variety, and it costs $9.99.
Tofu companies may vary depending on the brand of 14 or 16-ounce brick as low as $1.79, or the same amount up to $5. At Costco, you can get 4 packs of 4 packs of organic tofu for about $8, about 21 servings.
As of this writing, my local Costco’s pack of 5 organic eggs is $24.70, or 60. If you buy three 4-piece tofu, you can get three extra servings for just $24.
This is not a big price difference, but it also depends on where you live and you need a Costco membership. Costco currently has some of the cheapest eggs, and the price difference will be even greater if you don’t buy them in bulk.
If you are a trader Joe’s shopper, it’s a 14 oz package Organic company tofu is $1.79 and Twelve organic eggsAs of this writing, the net weight of 24 ounces is $6.99. So you can get four times the tofu (56 ounces) for $7.16.
So, depending on the eggs you buy and the eggs you buy, the tofu scramble can be easier on your wallet.
