Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Tofu scramble with mushrooms and spinach on toast
Crumbled tofu cooked with mushrooms, turmeric and spinach on toast.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm hand-torn tofu colours in 6 to 8 minutes
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 530 kcal
- per serving
- Protein
- 46 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- sourdough bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Press the tofu between sheets of kitchen paper under a plate for 15 minutes, then break it into rough pieces with your hands rather than cutting it.
Slice the mushrooms thickly and brown them hard in the oil over medium-high heat for 5 minutes, leaving them undisturbed for the first 2.
Add the turmeric and stir for 30 seconds, then add the broken tofu.
Cook for 6 to 8 minutes, turning occasionally, until the edges of the tofu have caught and coloured.
Stir in the spinach until it wilts, toast the sourdough bread, and serve the scramble on top with the chives.
The useful detail
Break the tofu with your hands instead of dicing it. The ragged edges catch the pan and brown, which is where the flavour comes from; a neat cube presents flat faces and stays pale.
Make it work for you
One serving is A slice of toast with half the scramble. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tempeh instead of tofu
Firmer and nuttier, with more protein, and no pressing needed. Crumble it.
Per serving: about 95 kcal more, about 6 g more protein, about 4 g more fat.
Wholemeal bread instead of sourdough
Softer under the scramble, with more fibre.
Per serving: about 10 kcal less, about 1 g more protein, about 1 g more fat.
Smoked paprika instead of turmeric
Smoky and red rather than earthy and yellow.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plant breakfast at more than 40 g of protein a serving, which is higher than most breakfasts of any kind.
| Energy | 530 kcal |
|---|---|
| Protein | 46 g |
| Fat | 26 g |
| of which saturates | 3 g |
| Carbohydrate | 39 g |
| of which sugars | not calculated |
| Fibre | 9 g |
| Sodium | 390 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| firm tofu | 400 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 576 kcal | 69.1 g |
| mushrooms | 250 g | FDC 169251Mushrooms, white, raw | 55 kcal | 7.7 g |
| rapeseed or other neutral oil | 14 g | FDC 172336Oil, canola | 122 kcal | 0.0 g |
| ground turmeric | 1 tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| sourdough bread | 100 g | FDC 172675Bread, french or vienna (includes sourdough)Calculated with FoodData Central's French or Vienna bread record, which it states includes sourdough. | 272 kcal | 10.8 g |
| chives | 10 g | FDC 169994Chives, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1062 kcal | 92.2 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The scramble keeps 3 to 4 days and reheats well in a dry pan.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan