A savoury plant-based meal that’s satisfying and nourishing.

If you’re looking for a nourishing plant-based breakfast, lunch, or quick dinner that is both comforting and full of flavour, this Punjabi-inspired Tofu Scramble is a recipe you’ll want to keep on repeat. Packed with colourful vegetables, warming spices, and protein-rich tofu, this dish comes together in one pan and is incredibly versatile.

Inspired by flavours commonly used in Punjabi cooking, this scramble brings together garlic (ਲਸਣ), ginger (ਅਦਰਕ), garam masala (ਗਰਮ ਮਸਾਲਾ), and turmeric (ਹਲਦੀ) for a satisfying meal that feels both familiar and nourishing. It’s also a great way to add more plant-based protein and vegetables into your routine in a simple, approachable way.

Enjoy it on its own, paired with toast, wrapped in a roti, or served alongside roasted potatoes.

Ingredients

Here’s what you’ll need for this recipe:

Extra-Firm Tofu (ਟੋਫੂ): Provides plant-based protein, iron, and calcium while creating a satisfying texture similar to a traditional scramble. Extra-firm tofu works best for a heartier texture, while less firm tofu works best for a softer scramble.

Bell Pepper (ਸ਼ਿਮਲਾ ਮਿਰਚ): Adds natural sweetness, colour, vitamin C, and crunch.

Mushrooms: Add texture while contributing nutrients like B vitamins and antioxidants.

Broccoli: A fibre-rich cruciferous vegetable that provides vitamin C, folate, and plant compounds that support overall health.

Corn (ਮਕਈ): Adds subtle sweetness and texture while contributing carbohydrates and fibre for energy and satisfaction.

Spinach (ਪਾਲਕ): Provides iron, folate, and additional fibre.

Olive Oil: Helps sauté the vegetables and adds heart-healthy unsaturated fats.

Garlic & Ginger (ਲਸਣ ਅਤੇ ਅਦਰਕ): These aromatics build flavour and warmth while contributing antioxidant and anti-inflammatory compounds.

Garam Masala (ਗਰਮ ਮਸਾਲਾ): A warming spice blend that gives this scramble its Punjabi-inspired flavour profile.

Turmeric (ਹਲਦੀ): Adds earthy flavour and vibrant colour while containing antioxidant compounds.

Cayenne Pepper & Black Pepper (ਲਾਲ ਮਿਰਚ ਅਤੇ ਕਾਲੀ ਮਿਰਚ): Add heat and depth.

Salt: Enhances the overall flavour of the dish.

Kitchenware

You’ll also need:

• Large frying pan or sauté pan
• Cutting board
• Sharp knife
• Wooden spoon or spatula
• Measuring spoons
• Colander (for rinsing corn if canned)

Steps

1. Sauté the aromatics: Heat the olive oil in a large frying pan over medium heat. Add the garlic and ginger and sauté for 1–2 minutes until fragrant.
2. Cook the vegetables: Add the broccoli and cook for 1–2 minutes. Stir in the bell pepper and cook for another 1–2 minutes. Add the mushrooms and cook for several minutes until they begin to soften and release moisture.
3. Add tofu and spices: Add the chopped tofu, corn, salt, cayenne pepper, garam masala, turmeric, and black pepper. Stir well to evenly coat everything in the spices.
4. Simmer and adjust texture: Cook for another 5–10 minutes, stirring occasionally. If you prefer a softer scramble, add a small splash of water and continue cooking until your desired consistency is reached.
5. Finish with spinach: Add the spinach and stir until wilted and fully incorporated.
6. Serve and enjoy: Serve warm on its own or paired with toast, roti, potatoes, or avocado.

Tips & Notes

• For a softer texture, use medium or soft tofu instead of extra-firm tofu.
• You may choose to crumble the tofu by hand instead of finely chopping.
• Adjust the cayenne pepper based on your spice preference.
• This recipe works well for meal prep and can be stored in the refrigerator for up to 3–4 days.
• Adding nutritional yeast can provide a slightly cheesy flavour and additional B vitamins.
• If using frozen corn, thaw before adding to the pan.

Recipe

Tofu Scramble

• Servings: 2
• Time: 30 mins
• Print

A savoury plant-based meal that's satisfying and nourishing.

Ingredients

• 1 400 g pack of extra-firm tofu (you may opt for softer tofu depending on your desired texture), finely chopped
• 1 bell pepper, chopped
• 1 pack (225 g) of mushrooms, chopped
• 1 cup of chopped broccoli
• 1 cup of corn kernels, drained and rinsed
• 1 cup of spinach, chopped
• 1/2 tbsp olive oil
• 1/2 tbsp garlic, minced
• 1/2 tbsp ginger, minced
• 1/2 tsp salt
• 1/4 – 1/2 tsp cayenne pepper
• 2 tsp garam masala
• 1 tsp turmeric
• 1/4 – 1/2 tsp black pepper⠀

Directions

1. In a pot or frying pan on medium heat, add in the oil, garlic, and ginger.
2. Cook for a minute or two, then add in the broccoli.
3. Cook for a minute or two, then add in the bell pepper.
4. Cook for a minute or two, then add in the mushrooms.
5. Cook for a few minutes or until they start to release water.
6. Add in the tofu, spices, and corn.
7. Mix well and cook for another 5- 10 minutes.
8. Add in the spinach and mix together.
9. Depending on your desired texture, you may add some water and cook for a bit longer.
10. Cook until the scramble has reached your desired consistency.

Nutrition

Per Serving: Energy/Calories: 382 kcal | Carbohydrates: 39 g | Protein: 32.4 g | Fat: 16 g | Saturated Fat: 2.9 g | Sodium: 660 mg | Fibre: 9.6 g | Total Sugars: 9.9 g

Please note: the nutrition information provided above is an estimation based on a reference serving size. It is subject to error/variation and is for information purposes only. The website owner is not liable for this information. While this information may be helpful for you, please remember that food is more than just numbers.

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Disclaimer: All recipes on this site are intended for informational and educational purposes only. Results may vary depending on ingredients, equipment, and individual experience. Please use your best judgment and consider any allergies, dietary needs, or health conditions. The website owner is not responsible for any outcomes related to the preparation, cooking, or consumption of these recipes. Use this content at your own discretion and risk.

Last Updated: May 2026