• Nutritious Plants

Tofu Scramble With Mushrooms & Roasted Bell Pepper

Tofu scramble is a total hit in my kitchen. It is easy to make and can be enjoyed at any time. For anyone on a vegan diet missing scramble eggs, this is the recipe to try. Not only has it no cholesterol, contrary to eggs, but it also provides us with the health benefits of isoflavones. More on that in a bit.

This meal is a great source of protein that will keep you satisfied and with steady energy levels hours after consuming it. Due to its soy content, it provides us with good amounts of calcium and iron, as well as isoflavones. According to current studies, isoflavones are compounds that may help with the prevention of breast and prostate cancer, as well as reduce osteoporosis risk in women in menopause. There is a lot of controversy around soy, especially because of the huge production of GMO soy beans. In order to stay on the safe side, make sure to always purchase organic and non- GMO labelled products.

When making tofu scramble, I like to add some mushrooms on the side. They go absolutely perfect with the dish and are low in calories. Did you know that mushrooms are the only plant-based source of vitamin D? Similar to humans, they produce vitamin D after being exposed to sunlight. Recently, growers have been trying to increase D levels by exposing mushrooms to UV-light. Along with vitamin D (the sun vitamin), mushrooms are also a source of B-vitamins that are so important for the nervous system and energy levels.

So far this meal has shown to have a pretty decent nutrition value. But is there a way to spice things up even more? The answer is always yes! Start by sprinkling some dulse for that iodine content and salty touch. Iodine can be deficient on a plant-based diet, so make sure to consciously add some seaweed flakes to your pasta, salad, soup or tofu scramble in this case.

Finally, to put a smile on your gut flora, add some fermented vegetables to this meal. I had fermented beets, but sauerkraut or pickles would go perfectly as well. Now, let's dive into the recipe.



YIELD: makes around 3 portions


  • 250 gr button mushrooms

  • 3 roasted bell peppers (I used store marinated ones)

  • 2 blocks (400gr) of firm tofu (feel free to use extra- or super-firm as well)

  • 1 medium sized head of onion

  • 1 avocado

  • 2 tsp of olive oil

  • Black pepper to taste

  • Salt to taste

  • 1/2 tsp of ground ginger

  • 1 tsp of ground coriander

  • 1/2 tsp of ground turmeric

  • 1 tsp of ground garlic

  • Cayenne to taste

  • 2 tbsp of gluten-free tamari

  • 1 tsp of thyme

  • Sprinkle of dulse

  • Sprinkle of fresh chives

  • Fermented red beets, sauerkraut or pickles


  1. Start by mashing the tofu with a fork. If your tofu is not extra- or super-firm, make sure to squeeze out the contained water. I did it with my hands, but you can always use a cotton cloth or a nut milk bag.

  2. Cut the onion into strips. Add it to a preheated pan and let it sweat for a minute or two in a tea spoon of olive oil.

  3. Add the tofu, black pepper, salt, ginger, coriander, turmeric, garlic, cayenne and tamari. Stir and let it cook for at least 5 minutes.

  4. Cut the mushrooms into slices. Add to a preheated pan and cook in a tea spoon of olive oil, adding salt, black pepper and thyme. Once the mushrooms have softened, it's ready.

  5. Cut the bell pepper into strips and mix with the tofu scramble.

  6. Assemble your plate by adding some tofu scramble, mushrooms, half a sliced avocado and a bit of sauerkraut, fermented beets or pickles.

  7. Sprinkle some dulse and fresh chives on top.

  8. Serve with gluten-free toast.

  9. Voilà! Enjoy!

Hope you enjoyed this recipe!

Sending you love,



Recipe Search

Newsletter Sign-up
Don't miss any posts, news and updates.

© 2019-2021 Nutritious Plants