Recipe and photograph – Dr Joan Ransley

Tofu is a bean curd made from liquid produced from soaked dried soya beans. It is suitable for vegetarians and vegans and can be added to many delicious dishes as a high-quality protein ingredient. In this recipe it is a very good alternative to scrambled egg. Tofu has a creamy, soft texture that compliments both eastern flavours such as turmeric and coriander and South American ingredients such as sweet peppers and avocado.


Place the chopped red onion, tomatoes, and coriander into a bowl, reserving a little of the chopped coriander to serve. Add the turmeric and curry powder and mix well.

Warm the olive oil in a frying pan and swirl to ensure the base is coated. Add the onion, tomatoes, coriander and spices to the pan and let the mixture sizzle for two minutes, stirring regularly until soft.

Add the drained and mashed tofu to the pan and cook on a low heat for five minutes until the tofu is heated through. Serve the scrambled tofu on a slice of warm sourdough toast, topped with slices of avocado and a few chopped coriander leaves.

Alternative serving suggestion

Warm a tablespoon of olive oil in a pan and add a finely chopped red onion, a sliced red pepper, and a clove of crushed garlic. Sweat gently for five minutes until the vegetables are soft. Add 400g of silken tofu to the pan and mash it with a fork until it has the look of ‘scrambled’ eggs and has warmed through. Serve the scrambled tofu on toast, sprinkled with chopped parsley and a few slices of avocado on the side.

 Per Serving (g)Per 100g
Calories (Kcal/KJ) 547 / 2282155 / 644
Protein (g)236.5
Fat (g) 318.8
Saturated fat (g)5.61.6
Carbohydrate (g)3811
Sugar (g)7.42.1
Fibre (g) 102.9
Sodium (mg)159.345
Salt equivalent (g) 0.40.11
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