If you’re on a plant based diet, one of the common concerns is finding a good source of protein. People often have the misconception that proteins only come from meat.

The humble tofu, locally known as “tokwa ”, is actually a very good surce of protein. It contains 8 grams of protein per 100 grams serving, and a pack of tofu ranges from 250 to 300 grams (~24 grams). The recommended amount of protein for a sedentary person varies betweeen 45 and 56 grams per day.

Tofu is touted for its many heath benefits starting with containing all 9 essential amino acids (building blocks of proteins). It contains isolflavones that have been shown to be anti-inflammatory and can help lower levels of LDL. This in turn can decrease the risk of heart disease among other things.
Another common concern for people shifting to a plant-based diet is getting enough iron in their diet. Tofu also contains 5.36mg of iron per 100grams serving. Adult men only need 8mg of iron per day! Adult women need 18mg because of the monthly loses during menstruation. It is important to note that non-heme iron tends to be less easily absorbed compared to heme iron (from animal meat). The recommended daily intake for plant-based eaters is 1.8x higher.

Tofu has its origins in China. In Traditional Chinese Medicine, tofu Toni fries Qi and yin. It is used to cool the body and eliminate toxins from the body. Consider eating more tofu when you need more moisture in your body.

Tofu may seem bland and boring, but it’s also very versatile and adopts whichever flavors that you use in your dish. It’s simply a blank canvass waiting for you to paint it with colorful spices. One tip for giving tofu a “meatier” texture is by storing it in the freezer then thawing it before use. This removes the excess water inside, leaving a more compact and chewier texture.

This dish is perfect for people who are looking to eat a high protein dish and achieve their “5aDay” in vegetables. You may opt to add even more colorful vegetables or get your loved ones to pick what they want to add in. Have this delicious and colorful tofu scramble for a high protein breakfast or in a vegetable wrap for a very filling snack! 


250g extra firm tofu (pressed and drained)
1 Tbsp oil
1 Tbsp onion diced
1/2 tsp black salt
1/2 tsp turmeric powder
1/2 tsp garlic powder
*1 tsp cornstarch
*3 Tbsp plant milk
Handful spinach leaves
1 red bell pepper
Salt, soy sauce, or liquid aminos to taste


  1. Crumble tofu. Wash and chop vegetables.
  2. Sauté onion and bell pepper.
  3. Add crumbled tofu, black salt, turmeric powder, and garlic powder.
  4. Mix well.
  5. *Dissolve cornstarch in plant milk and stir this into the tofu mixture.
  6. Add the spinach and mix until leaves have wilted.
  7.  Add salt/soy sauce liquid aminos to taste.

Servings: 2 to 3

*OPTIONAL. Add if you want creamy texture of scrambled tofu