Scrambled Tofu

It is time for a recipe. I eat this several times a week and it is one of my principal sources of protein:

Scrambled Tofu (one serving)

- approx. one-quarter pound of Tofu (Firm or Extra Firm)
- Cooking Oil
- Seasoning (see below)

Put the block of tofu in a small cast iron skillet (dry, not oiled), over medium heat. As excess water is steamed off from the tofu, use a spatula to chop it up into small bits. The texture is somewhat like scrambled eggs, which explains why this is called "scrambled tofu."

After three or four minutes when the tofu is mostly dry, add the cooking oil. I use approximately two tablespoons of canola oil. Mix thoroughly with the tofu. Add a dash of salt. Saute until lightly browned (six to ten minutes), stirring occasionally with the spatula. If making large quantities, it will take a little more time to cook.

Remove from heat, add seasoning, serve. It is fun to simply put the sizzling hot skillet on the table (on top of a hot pad to protect the table!), as one would serve fajitas, and if it is just me, I eat it with a spoon right out of the skillet.

As for the seasoning, there are many possibilities. Here are some that I like:

- Thai seasoning, one or two teaspoons, with a half-teaspoon or so of Lemon Grass Powder (available at oriental grocery stores). This is my favorite.
- Cajun seasoning, about a teaspoon (or more, to taste)
- Italian seasoning, about a tablespoon. Drizzle a small amount of good Olive Oil on top when adding the seasoning. This is good on a tossed salad, or added to a plate of pasta with marinara sauce.

Or for a different approach:

- Use butter instead of cooking oil (reducing the heat), top with brown sugar and cinnamon. Drizzle some honey on top before serving.

In any of these forms, scrambled tofu is a quick and easy snack, or a good boost to a vegetarian meal that might otherwise be a little light on protein. A quarter pound of tofu has about ten grams of protein and is inexpensive.

One can also saute vegetables, mushrooms, onions, garlic, etc. with the tofu. I like to brown the tofu first as described above before adding the vegetables.


Tofu is as near to a perfect food as there is, partly because it has little or no flavor of its own. It takes up any flavor that you care to give it. With good reason, soybeans are one of the Five Sacred Grains of China, and Tofu is the form in which soybeans are most often eaten.