Scrambled Tofu with Vegetables

Name: Scrambled Tofu with Vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 3
Ingredients: 1 lb (450 g) fresh firm tofu, drained; 2 cups low-sodium vegetable stock; 1 cup mixed finely chopped vegetables (such as zucchini, mushrooms, onion, spinach, or bell pepper)

Recipe GLPR8123384d0397d0

Breakfast

35 min

Servings: 3

Stovetop

SNAP eligible

A delicate, plant-based main course featuring crumbled firm tofu gently simmered in vegetable broth with tender vegetables. This Asian-inspired dish delivers savory comfort without animal products, refined carbs, or excess sodium. Quick to prepare and naturally wholesome, it works as a light lunch or dinner centerpiece.

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Ingredients

1 lb (450 g) fresh firm tofu, drained

2 cups low-sodium vegetable stock

1 cup mixed finely chopped vegetables (such as zucchini, mushrooms, onion, spinach, or bell pepper)

Directions

Drain the tofu block thoroughly by pressing it gently between clean kitchen towels or cheesecloth to remove excess moisture. This step helps the tofu absorb the broth better.
Crumble the drained tofu by hand or with the back of a spoon into bite-sized, irregularly shaped pieces. The texture should resemble scrambled eggs, with a mix of small and medium-sized crumbles.
Prepare your vegetables by finely chopping them into small, uniform pieces. Tender vegetables like spinach can be left slightly larger, while denser items like zucchini or mushrooms should be cut smaller for even cooking.
Pour the vegetable stock into a large skillet or wide saucepan and bring it to a gentle simmer over medium heat.
Add the crumbled tofu to the simmering broth, stirring gently to distribute it evenly. Reduce the heat to medium-low and allow the tofu to warm through and begin absorbing the stock, about 8–10 minutes.
Stir in the chopped vegetables, starting with the longest-cooking varieties first (such as mushrooms or bell peppers) and adding quick-cooking greens (such as spinach) near the end. Simmer for 8–12 minutes, until vegetables are tender but still hold their shape and color.
Taste the dish and adjust seasoning if desired with additional salt-free herbs or spices. Serve warm as a light, satisfying main course.

Comments

Grocery List Plus Editorial Staff4.25

Tofu is stocked at every major Charlotte chain—Harris Teeter, Food Lion, Publix, Walmart, ALDI, Kroger—so no special trips required. At roughly $3 for a 14-ounce block and minimal added cost for stock and frozen mixed vegetables, you're looking at about $1.50 per serving, which is solid for a protein-forward breakfast or light dinner. The stated 35 minutes is honest for tofu prep (pressing, crumbling, sautéing), but the vagueness of "mixed vegetables" leaves you guessing about what actually goes in the pan, and whether you'll need fresh produce or can rely on frozen. This reheats well, making it suitable for meal prep or next-day leftovers.