Tofu Scramble - anti-cancer recipe - Cook For Your Life

Tofu Scramble

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

I was a pretty strict vegetarian for many years. Although I sometimes ate fish, dairy and eggs were banned from my kitchen. Tofu scramble became a favorite Sunday morning treat. I loved that it...


  • 1 teaspoon grape seed oil
  • 1 tablespoon grape seed oil, divided
  • 14 ounce firm tofu, drained, patted dry and crumbled
  • ½ large red onion, cut in a large dice
  • 2 teaspoons ground cumin
  • Pinch cayenne pepper, or to taste
  • 1 large beefsteak tomato, de-seeded and diced
  • 1 small jalapeno, de-seeded and minced
  • 2 large leaves of kale, ribs removed and roughly chopped
  • ½ cup frozen corn
  • ¼ cup shredded Monterey Jack cheese

Nutrition Facts


251 cals


16 g

Saturated Fat

3 g

Polyunsaturated Fat

8 g

Monounsaturated Fat

4 g


13 g


3 g


4 g


19 g


66 mg


  1. Heat 1 teaspoon of oil in a white skillet over medium-high heat.  Once the oil begins to ripple, add the crumbled tofu and cook, stirring occasionally, until golden brown.  Remove from pan and set aside.
  2. Wipe the pan clean and put back over the heat with the remaining 1 tablespoon of oil.  Add the red onion, and cook over medium heat, until they have turned translucent and are starting to caramelize, about 10 minutes.  Stir in the cumin and cayenne pepper, and cook for 1 minute.
  3. Add the tomatoes, jalapeño, and kale and cook for 5 minutes, or until the tomatoes are juicy and the kale has wilted.  Stir in the frozen corn and then add in the browned tofu.  Cook until completely heated through.
  4. Turn off the heat, and stir in the Monterey Jack cheese.  Serve immediately.

Chef Tips

Firm tofu is full of water. It’s very important to drain it well before making any dish where you want it to brown.

Here’s how: Line a tray or board with a couple of layers of paper towel. Put a chopstick or butter knife under one end of the tray so that it tilts slightly. This will allow the water in the tofu to drain away. Lay the block of tofu on the tray and cover with more paper. Place a cutting board on top of the tofu, and then a weight. I usually use bottles of seltzer or mineral water. Leave for about 1 hour. This will gently press out most of the excess water.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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