Recipes | the-plant-rich-life

Oil-Free Savory Tofu Crumble

Here's a flavorful, nutrient-dense tofu crumble to use to top avocado toast, salads and soup. This tofu recipes will provide protein, texture, and that savory “egg” vibe without the heaviness.

Ingredients (Serves 2–3)

1 block (14–16 oz) extra-firm tofu, pressed

1–2 tbsp low-sodium tamari or coconut aminos

1 tbsp nutritional yeast

½ tsp turmeric (for color + anti-inflammatory boost)

½ tsp garlic powder

½ tsp onion powder

¼ tsp smoked paprika

¼–½ tsp black pepper

1–2 tbsp unsweetened plant milk or vegetable broth (for moisture)

Optional: pinch of kala namak (black salt) for eggy flavor

Optional add-ins: chopped scallions, spinach, red bell pepper, or sun-dried tomatoes

Instructions

Press & crumble
Press tofu 10–15 minutes. Crumble with your hands or fork into small, uneven pieces (like scrambled eggs).
Dry sauté first
Heat a nonstick or well-seasoned skillet over medium. Add tofu and cook 3–4 minutes to release excess moisture.
Season + steam sauté
Add tamari, nutritional yeast, spices, and plant milk/broth. Stir well. Cook another 5–7 minutes until heated through and lightly golden in spots.
If it starts sticking, add 1 tablespoon water at a time.
Finish
Stir in fresh scallions or greens at the end. Adjust seasoning. Add kala namak last if using.

Oil-Free Veggie Pesto

Ingredients:

⅔ cup spinach leaves and stems

⅔ cup parsley leaves and stems

1 tablespoon finely grated lemon zest

1 teaspoon crushed red pepper flakes (adjust to taste)

2 small or 1 large garlic clove

⅓ cup vegetable broth

¼ cup sunflower seeds

Instructions:

Finely chop stems of parsley and spinach.
In a blender or food processor, combine the spinach leaves, parsley leaves, lemon zest, crushed red pepper flakes, 1 garlic clove, sunflower seeds, and vegetable broth.
Blend until the mixture is smooth, scraping down the sides as needed.
Taste and season with salt and pepper as desired. If you want a smoother texture, you can add a little more vegetable broth.
Serve on pasta, as a spread on sandwiches or as a dip for crudite or crackers!

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Oil-Free Savory Tofu Crumble

Here's a flavorful, nutrient-dense tofu crumble to use to top avocado toast, salads and soup. This tofu recipes will provide protein, texture, and that savory “egg” vibe without the heaviness.

Ingredients (Serves 2–3)

1 block (14–16 oz) extra-firm tofu, pressed

1–2 tbsp low-sodium tamari or coconut aminos

1 tbsp nutritional yeast

½ tsp turmeric (for color + anti-inflammatory boost)

½ tsp garlic powder

½ tsp onion powder

¼ tsp smoked paprika

¼–½ tsp black pepper

1–2 tbsp unsweetened plant milk or vegetable broth (for moisture)

Optional: pinch of kala namak (black salt) for eggy flavor

Optional add-ins: chopped scallions, spinach, red bell pepper, or sun-dried tomatoes

Instructions

Press & crumble Press tofu 10–15 minutes. Crumble with your hands or fork into small, uneven pieces (like scrambled eggs).

Dry sauté first Heat a nonstick or well-seasoned skillet over medium. Add tofu and cook 3–4 minutes to release excess moisture.

Season + steam sauté Add tamari, nutritional yeast, spices, and plant milk/broth. Stir well. Cook another 5–7 minutes until heated through and lightly golden in spots. If it starts sticking, add 1 tablespoon water at a time.

Finish Stir in fresh scallions or greens at the end. Adjust seasoning. Add kala namak last if using.

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Oil-Free Veggie Pesto

Let’s Work Together

Press & crumble
Press tofu 10–15 minutes. Crumble with your hands or fork into small, uneven pieces (like scrambled eggs).

Dry sauté first
Heat a nonstick or well-seasoned skillet over medium. Add tofu and cook 3–4 minutes to release excess moisture.

Season + steam sauté
Add tamari, nutritional yeast, spices, and plant milk/broth. Stir well. Cook another 5–7 minutes until heated through and lightly golden in spots.
If it starts sticking, add 1 tablespoon water at a time.

Finish
Stir in fresh scallions or greens at the end. Adjust seasoning. Add kala namak last if using.