Life’s a Feast: Tofu scramble


PREP TIME: 5 mins

COOK TIME: 7 mins

SERVES: 1 person

Tofu, derived from soya milk, is an excellent source of amino acids, iron and calcium. According to recent study published in The Lancet (a British medical journal), humans should only be consuming 14g of meat from animals a day (about the size of a chicken nugget), in order to prolong the life of our planet.

As 14g of protein is insufficient for one meal, we need to start exploring using more plant-based protein options in our meals. Such as beans, lentils, chickpeas and, of course, tofu, to name a few. Below is one such recipe – tasty, filling and packed full of protein to meet our dietary needs.

Enjoy this vegan delight!


300g tofu

1 teaspoon ground turmeric (split into two halves)

2 teaspoons olive oil

1/2 medium onion, thinly sliced

1/2 teaspoon fennel seeds

1/2 teaspoon ground cumin

1 cup baby spinach or chopped kale leaves

1 spring onion, finely sliced

3 tomatoes

1 tablespoon lemon juice

1/2 fresh chilli, thinly sliced

Salt to taste

To serve

English muffins, toast or tortillas

Sliced avocado


1.Crumble the tofu into a bowl and sprinkle half a teaspoon of turmeric over and combine.

2.Heat olive oil in fry pan over medium heat. Add the onions, fennel seeds, half teaspoon of turmeric and cumin and cook, stirring occasionally until the onions soften and become transparent.

3.Meanwhile, boil the jug and cut a cross in the top of the tomatoes. Put the tomatoes in a bowl and pour over the boiling water. Leave for about 1 minute then run under cold water. Peel the skin off the tomatoes, and cut in half. Remove the seeds then chop the tomato into bite-size pieces.

4.Tip in the tofu and combine with the onion mix. Add in the spinach (or kale) and tomatoes and combine until the spinach wilts. Pour over the lemon juice, sliced chilli and salt to taste.

5.If using, slice the avocado and place on your muffin or toast. Tip over your tofu scramble and serve immediately.