Vegan tofu scramble with black beans & wilted spinach

UPDATE: This recipe was originally posted at HathaYoga.com. Nutritional information is included at the bottom of this post. 

I’ve made a lot of variations of vegan tofu scrambles in my time, but this one is hands down my favorite. It’s incredibly tasty with fantastic texture, and is super healthy for you to boot. It’s also easy and quick to make. Can’t argue with that!

Vegan tofu scramble

This scramble is super low fat since it’s cooked using no oil at all, not even when frying. All of the ingredients are extremely low fat. In fact, what little fat is in the dish comes from the low fat tofu!

Vegan tofu scramble with black beans

  • 14oz block of Nasoya Lite Firm tofu
  • 1 can of Trader Joe’s organic black beans
  • 5oz bag of Trader Joe’s organic baby spinach
  • 1/2 of a yellow onion
  • 8 grape tomatoes
  • 2 tbsp of nutritional yeast
  • 1/2 tsp of turmeric
  • 1/4 tsp organic dill weed
  • 1 1/2 tsp Better Than Bouillon “No Chicken Base”
  • a dash of black pepper

 

Vegan tofu scramble ingredientsThe magic ingredient is the Better Than Bouillon “No Chicken Base”. I first learned about it when making a dish from Vegan Cooking for Carnivores, a cookbook by Ellen Degeneres’ chef Roberto Martin. It’s so good that sometimes I make the broth and just eat it like “chicken” soup! (seriously!)

Better Than Bouillon No Chicken Base

Frying without oil

First off, as with all oil free cooking, you will need a good nonstick pan. The one I used here is the Wearever Ceramic Cookware Pure Living 10.5″ pan.

Now let’s start! Dice the onion, and fry it in the nonstick pan over medium heat using about a quarter cup of water (instead of oil). If the water evaporates before the onion starts to brown, you can add a little more water.Frying onion without oil

While the onion is frying, drain the tofu and rinse the beans. Also, prepare the bouillon by adding the Better Than Bouillon paste to one half cup of boiling water. Better Than Bouillon "No Chicken Base"

When the onion is ready, add the tofu into the frying pan. You can break it into chunks by hand, or just chop it up with your spatula as you stir it into the onions. TofuNext add the nutritional yeast, turmeric, dill, black pepper, and bouillon.  Make sure it’s well mixed, but without mashing the tofu so much that it loses its chunkiness. Scrambled tofuChop the grape tomatoes into quarters. Add the tomatoes and black beans to the mix.20131116_122729Let it all cook for about 15 minutes, turning it over with a spatula about every 5 minutes or so until it starts to brown. Once the mixture is browned, you’re ready to add the spinach. Adding a whole bag will seem like a lot when you put the fresh leaves in, but it’s amazing how much they shrink once they start to cook!spinach

Once the spinach has wilted into the mix, you’re vegan tofu scramble is done! Serve with fresh greens of your choice on the side (we love arugula) and a piece of toast. No one will ever guess there’s hardly any fat in it!Vegan tofu scramble with greens and toast on the side

UPDATE: By popular demand, here’s the nutritional information for the recipe. Note that all values are PER SERVING, calculated assuming the recipe makes 4 servings.

Ingredient
Calories
Calories from fat
Fat
Sodium
Carbs
Sugars
Protein
TOTAL PER SERVING196232g480mg26g2g19g
Tofu51172g73mg1g0g9g
Black beans8800g123mg17g0g6g
Spinach1000g33mg1g0g1g
Onion500g0mg1g1g0g
Tomatoes1410g4mg3g1g1g
Nutritional yeast2330g4mg2g0g3g
Turmeric000g0mg0g0g0g
Dill000g0mg0g0g0g
Better Than Bouillon620g244mg1g0g0g

All values are rounded to the nearest integer. If you have any questions please let us know in the comments below. Bon appetit!

12 thoughts on “Vegan tofu scramble with black beans & wilted spinach

    • Hi Stef, thanks for the nice comment! I’ll put together the nutritional information this weekend and post as soon as I have it. More soon!

        • Hi Mary and Stef- Nutritional info is now at the bottom of the post. If you have any questions just let me know, thanks!

          • Having the nutritional info for the recipes is SO fantastic THANK YOU! How do you compile this info anyway? Is there a tool/calculator? I have always wondered. Thanks for your great recipes!

          • I just look at the nutrition label for each ingredient, then convert the numbers so they correspond to my serving size. For items with no label like onions etc, I get the info from nutritiondata.self.com (or other similar sites), again converting to my serving size. Then I put all the info in a spreadsheet that looks just like the chart above, and add up the totals for the dish. Hope that’s helpful!

  1. I loved this Tofu Scramble and now it is in my list of “go-to” recipes. Very yummy and so easy to make. Thank you for adding the nutritional info as well!

    • Hi Mary- Sometimes as a variation we’ll add hummus instead of the nutritional yeast. Depending which hummus you use it can add to the total fat content of the dish, but it can also add a nice flavor and creaminess to the dish.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>