Colorful Vegan Tofu Scramble “Egg” Sandwich
Egg lovers rejoice – you can enjoy egg’s unique flavor without harming any chickens! Kala namak (Indian black salt) truly does have a striking egg flavor, and blends perfectly with cheesy nutritional yeast and garlic powder in this tofu scramble atop a refreshing veggie ensemble. I served this sandwich open faced, but you can also serve it as a closed sandwich and try some vegan cream cheese as spread for the second slice. The tofu scramble itself makes about five servings and reheats well for all of your egg scramble purposes!
It’s true – Indian black salt tastes like eggs!
Upon learning recently that kala namak (Indian black salt) tastes exactly like eggs, I couldn’t help but discover the truth for myself. I was struck and even somewhat unsettled by my tofu scramble experiment leading to this recipe — I felt like I was eating eggs for the first time in probably two years. However, I was eating nutritionally superior tofu, and it made me feel fantastic.
Eggs are frequently purported as a health food, but they never made me feel particularly great when I ate them growing up. I never understood why — in nutrition classes, I learned that eggs were the most “nutritionally whole” food that existed. Many people believe this firmly into adulthood, religiously consuming egg whites as part of a workout regime or daily routine. But are they really healthy?
This topic is hotly debated. As a vegan, my bottom line is to not harm animals, so quitting eggs is an easy choice. Others will need to come to their own conclusions — but I can’t resist some vegan mythbusting when I get the opportunity. Here, I will present scientific evidence that addresses common FAQs about eggs, tofu, and vegan food in general.
Vegan vs. Chicken Egg FAQ
What’s wrong with chicken eggs?
Eggs have to be one of the easiest foods I’ve personally walked away from as a vegan — but many disagree. In fact, a surprising amount of Americans consider eggs (especially the whites) to be a health food, when the choline in egg whites is in fact linked to a higher risk of prostate cancer. Not to mention they contain IGF-1, a growth hormone linked to cancer, like any other animal product. Neither of those ingredients are something anyone should be ingesting!
That’s not to mention the hidden animal cruelty in the egg industry. One may think: well, chickens naturally lay eggs, so what’s the harm? For one, hens have been bred to produce 25 times as many eggs in their lifetimes as what is natural, which takes a grueling toll on their reproductive systems and bones that provide calcium to the shells. Secondly, when new chicks are born, about half of them are male. Since the males don’t lay eggs, they are deemed financially useless, and are typically ground up alive the same day they are born. Every purchase of chicken eggs supports this practice.
Why switch to tofu?
While the cancer connection and animal cruelty are reason enough to stop eating eggs, there are additional benefits in switching to tofu to satisfy an egg craving. Tofu scrambles are delicious in infinite forms, but what I find most striking is how well they mimic scrambled eggs with the addition of kala namak. No flavor or texture is sacrificed, and no chicks are sacrificed either!
From a nutrition standpoint, tofu packs in 4 more grams of protein per serving than eggs (10 vs 6 grams), almost half of your daily calcium need (compared to 2% from eggs), and no cholesterol. There is simply no way to lose by making the switch. Even if you have a soy intolerance, you can still enjoy chickpea and hemp tofu — nutritious in their own right.
But what about estrogen?
Before you assert that soy estrogen is harmful, keep in mind that soy contains phytoestogren, a plant hormone. Meanwhile, all animal foods contain animal hormones. As humans are animals, the hormones in our bloodstream are directly impacted by ingesting the hormones of another animal. Plant estrogen, however, is designed for plants, and does not impact us in the same way. Quite the contrary — studies have shown that consumption of soy is actually linked with a lower risk of breast cancer.
Why do vegans have to copy animal products?
This is a common question, and worth addressing far and wide.
Most people did not go vegan because they didn’t like the taste or texture of animal foods. Rather, vegans don’t like the animal cruelty. Standing up for the animals does not equate to giving up foods we have eaten and enjoyed our whole lives!
The availability of vegan alternatives allows people to make substitutions in the meals they already eat, rather than making a radical shift in their diets right away. For meat and cheese lovers, the availability of so many vegan alternatives makes the transition and lifestyle more approachable. Personally, as an experienced cook perfectly comfortable with cooking whole plant foods all the time, I still go crazy for a delicious patty melt. I celebrate that I can enjoy one without causing harm to others.
No one is arguing that Beyond Beef or vegan cheese are health foods — of course, the most optimal foods come straight from the ground. All processed foods should be consumed in moderation. But someone who craves the taste of ground beef is not considering a home cooked beet patty alternative to satisfy their desire — they want ground beef. So why not provide a product that fills this need without harming animals or the planet?
Vegan eating is versatile, and no two vegans will eat exactly the same. The vast possibilities are exciting, allowing for endless creativity in cooking and eating.
Recipe Tips
- Add more or less kala namak depending on how much egg-y flavor you are looking for.
- Experiment with additional spices – cumin, onion powder, and black pepper would be good ones to try.
- This recipe is oil free, but feel free to cook the tofu with extra-virgin olive oil instead of water for extra-indulgent flavor.
- The veggie ingredients are incredibly customizable. Experiment with adding what veggies you have on hand! Cucumber, sprouts, bell pepper, raw garlic, and whatever leafy greens you have on hand would be delicious!
- Feel free also to experiment with condiments. Vegan cream cheese, hummus, pico de gallo, or tapenade are just a few ideas of ways to switch up the flavor.
- Tofu keeps well in a sealed container in the fridge. Feel free to halve the tofu egg scramble portion of the recipe and use the remaining seven ounces of tofu in another recipe, like this one!
If you make this recipe, don’t forget to leave a rating and comment — I’d love to hear what you think!
Hungry for more vegan egg recipes? Try my vegan sausage, egg, and cheese sandwich, breakfast crunchwrap, chickpea omelette breakfast sandwich, fried red rice with chickpea egg, or spicy veggie chickpea frittatas! (Yes, I love chickpeas!).
Easy and Colorful Vegan Egg Sandwich
Equipment
- Medium skillet
- Toaster
Ingredients
For the tofu "egg" scramble
- 1 lb extra-firm tofu
- 1 tbsp nutritional yeast
- 1 tsp garlic powder
- 1 tsp kala namak (Indian black salt)
- 1 pinch chili powder
For the sandwich
- 1 slice multi grain bread I use "Dave's Killer Bread"
- Chili garlic sauce spread to taste
- 1 handful arugula
- 2 slices heirloom tomato
- 3 slices red onion
- ¼ medium avocado sliced
- Drizzle of olive oil
- Drizzle of maple syrup
Instructions
- Drain most (but not all) of the liquid from the tofu, and preheat a skillet on medium. Once hot, add tofu and mash in the pan to form a scramble. Add all of the spices (nutritional yeast – chili powder). Mix well and cook about 5 minutes, stirring occasionally, until liquid has evaporated and flavors have the chance to cook in. Deglaze the pan with small amounts of water as needed if pan starts looking dry.
- Toast the multi grain bread slice in a toaster/toaster oven. Once done to your liking, spread a thin layer of chili garlic sauce on one side of the slice (a little goes a long way), then top with arugula, tomato slices, red onion slices, as much tofu scramble as you desire, avocado slices, olive oil, and maple syrup. Serve and enjoy!