Scrambled tofu with turmeric and tomato

Scrambled tofu with turmeric and tomato: a savoury recipe with plain tofu, red onion, tomato, olive oil, kala namak and black pepper.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 250 kcal per serving
• Protein: 22 g
• Fat: 14 g
• Carbs: 6 g

Ingredients

• 200g plain tofu (ideally firm)
• 1 small tomato
• 1 small red onion
• ½ tsp turmeric powder
• 1 tbsp olive oil
• 1 pinch of black pepper
• 1 pinch of kala namak (black salt for an eggy flavour)

Method

You’ll need: frying pan · chopping board · knife · sieve

1. Drain the plain tofu and crumble it roughly with your hands or a fork. Wash the tomato and red onion and chop them into small pieces.
2. Gently heat the olive oil in a frying pan. Sweat the red onion briefly until soft and fragrant.
3. Add the plain tofu to the pan and fry it loosely. Sprinkle over the turmeric powder, black pepper and kala namak and mix well.
4. Fold in the tomato and cook everything only briefly so it stays juicy. Carefully season again if needed.
5. Take the pan off the heat and let the scrambled tofu rest for a moment so the flavours come together.
6. Serve hot, ideally straight from the pan or on a plate with a little extra black pepper.

Good to know

When you want something easy for breakfast or lunch, this dish is just lovely. Warm, spicy and quick in the pan, without feeling heavy.

Swaps

Tomato → red pepper (milder, less acidic) Red onion → shallot (finer flavour, often milder) Olive oil → avocado oil (heat-stable, more neutral flavour)

Allergens

Tofu contains soya, an allergen. Onion and kala namak taste quite intense for some children, and in pregnancy pasteurised, hygienically processed tofu is generally no problem.

Frequently asked questions

What's in plain tofu, nutritionally?

Plain tofu mainly provides plant protein and, depending on how it's made, plenty of calcium. It also has smaller amounts of iron and magnesium.

Why are turmeric and black pepper often used together?

They're a classic pairing in Indian cooking, for example in curry powder: the sharp heat of the black pepper balances the earthy, slightly bitter taste of turmeric.

What's special about tomatoes in terms of their compounds?

Tomatoes contain vitamin C and the carotenoid lycopene. Lycopene is one of the red plant pigments and is still there after brief cooking.

Is cooked red onion milder than raw?

For many people, cooked red onion is milder than raw. If you react to high-FODMAP foods, you may still notice discomfort.

Does kala namak contain different minerals from ordinary salt?

Besides sodium chloride, kala namak contains small amounts of other minerals and sulphur compounds. Nutritionally, though, it's still mainly salt and should be used sparingly.

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