by Bryn Morgan and Colin Douglas

If you don’t want to eat eggs for spiritual, ethical or health reasons here’s a quick plant based scrambled egg recipe that mimics the texture and flavour of traditional scrambled eggs. As part of our recipe we have included additional information explaining the reasons we chose particular ingredients.

Ingredients:

1. 1/2 cup firm tofu (silken tofu can also be used for a creamier texture)
2. 1 tablespoon nutritional yeast
3. 1/2 teaspoon turmeric powder
4. 1/4 teaspoon black salt (kala namak) – for the eggy flavor
5. 1 tablespoon olive oil (or any preferred cooking oil)
6. 1 tablespoon plant-based milk (such as almond or soy milk)
7. 1/4 teaspoon black pepper
8. 1/2 teaspoon garlic powder (optional)
9. Fresh herbs (optional, such as chives, parsley, or cilantro)

Instructions:

1. Prepare Tofu: Drain the tofu and crumble it with your hands or a fork into a bowl. Aim for small, uneven pieces to give it a scrambled texture.
2. Mix Ingredients: In a separate bowl, whisk together the nutritional yeast, turmeric, black salt, black pepper, garlic powder, and plant-based milk. This mixture will give your tofu a yellow color and egg-like flavor.
3. Cook: Heat the olive oil in a non-stick skillet over medium heat. Add the tofu and sauté for about 5-7 minutes, stirring occasionally. Add the seasoning mixture and cook for an additional 2-3 minutes, stirring until fully combined and heated through.
4. Garnish: Add any fresh herbs or toppings you prefer and serve immediately.

Why we included these particular ingredients:

1. Tofu (Soy Protein):
   • Health benefits: Tofu is a rich source of plant-based protein, providing all nine essential amino acids. It’s also low in saturated fat, a good source of calcium (when fortified), and contains iron. Tofu has been shown to support heart health and may help lower cholesterol levels due to its phytoestrogen content, which can balance hormone levels (Zhao et al., 2017).
2. Nutritional Yeast:
   • Health benefits: Nutritional yeast is a vegan source of B-vitamins, particularly B12, which is typically found in animal products. B12 is crucial for red blood cell production, nerve function, and DNA synthesis (Kennedy, 2016). Nutritional yeast also contains antioxidants and fiber, supporting immune health and digestive function.
3. Turmeric:
   • Health benefits: The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties. Studies have shown that curcumin may help reduce the risk of chronic diseases like heart disease and Alzheimer’s disease (Esatbeyoglu et al., 2015). It also aids digestion and may support liver detoxification.
4. Black Salt (Kala Namak):
   • Health benefits: Kala namak is a type of volcanic rock salt that contains minerals like iron and magnesium. It also provides a unique “eggy” flavor due to sulfur compounds, which helps mimic the taste of scrambled eggs. While it’s higher in sodium than regular salt, it’s usually used sparingly in recipes, and its mineral content can contribute to electrolyte balance in the body.
5. Olive Oil:
   • Health benefits: Olive oil is a source of heart-healthy monounsaturated fats, which have been shown to reduce the risk of heart disease (Kuhn et al., 2019). It also contains antioxidants, such as vitamin E and polyphenols, which can reduce inflammation and protect against oxidative stress.

Conclusion:

This vegan scrambled egg recipe provides a nutrient-dense alternative to traditional scrambled eggs, with tofu as the base for protein and healthy fats. Nutritional yeast enhances the flavour while delivering essential B-vitamins, including B12, which is vital for vegans. The turmeric offers anti-inflammatory benefits, and the black salt provides the egg-like flavour you crave. Olive oil adds healthy fats, promoting heart health.

References:

• Esatbeyoglu, T., et al. (2015). Curcumin: A Review of Its’ Effects on Human Health. Foods, 4(4), 1231-1244.
• Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutritional Neuroscience, 19(4), 139-151.
• Kuhn, S. et al. (2019). Olive oil and cardiovascular risk reduction: a review. Journal of Clinical Lipidology, 13(6), 881-889.
• Zhao, L. et al. (2017). Effects of soy protein on lipid metabolism in hyperlipidemic individuals. The Journal of Clinical Endocrinology & Metabolism, 102(1), 268-277.