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Tofu scramble with mushrooms and tomatoes recipe

Tofu scramble with mushrooms and tomatoes recipe

66 ratings

In partnership with British Heart Foundation

A colourful, vegan take on a classic English breakfast, this quick and healthy meal pairs a simple tofu scramble with grilled tomatoes, mushroom, baked beans and spinach for a vegan fry up. To make the scramble, crumble the tofu into pieces and fry with garlic. See method

  • Serves 4
  • 5 mins to prepare and 20 mins to cook
  • 378 calories / serving
  • Healthy
  • Vegan
  • Vegetarian
  • Dairy-free

Ingredients

  • 2 x 396g packs firm tofu
  • 250g pack large flat mushrooms
  • 4 tsp olive oil
  • 4 salad tomatoes, halved
  • 4 garlic cloves, crushed​
  • ½ tsp ground turmeric
  • 420g tin baked beans
  • 200g baby spinach
  • 4 slices crusty bread, toasted
  • plant-based spread (optional)

Each serving contains

  • Energy

    1590kj
    378kcal     19%

  • Fat

    13g 18%

  • Saturates

    2g 11%

  • Sugars

    9g 10%

  • Salt

    1.3g 22%

of the reference intake
Carbohydrate 37.5g Protein 26.8g Fibre 9g

Method

  1. Drain the tofu and squeeze out any excess liquid. Transfer to a bowl and crumble into small pieces; set aside.
  2. Heat a griddle pan over a medium-high heat. Season the mushrooms and drizzle with 1 tsp oil. Cook, stalk up, for 2 mins; turn and cook for a further 3 mins. Set aside; keep warm.
  3. Drizzle the tomatoes with 1 tsp oil; season. Cook, cut-side down, on the griddle pan without moving them for 2 mins, or until marked by the griddle lines. Turn and cook for 2 mins more. Keep warm with the mushrooms.
  4. Heat 1 tsp oil in a large nonstick frying pan over a medium heat. Stir-fry half the garlic for 1 min, then add the tofu and stir-fry for 3 mins. Add the turmeric and stir-fry for another 2-3 mins until mixed in. Season; remove from the heat. Put 300g into a sealable container and use for Tex-Mex bowls recipe. 
  5. Meanwhile, heat the beans to pack instructions. Heat the remaining oil in the frying pan and cook the remaining garlic for 1 min, adding the spinach in batches to wilt; season.
  6. Divide the tofu, tomatoes, beans, mushrooms and spinach between 4 plates. Serve with the toast, buttered with the spread, if you like.

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