Lunch

Turmeric Tofu Scramble on Sourdough

Name: Turmeric Tofu Scramble on Sourdough
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 200 g Firm tofu; Half a teaspoon Ground turmeric; 1 tbsp (5 g) Nutritional yeast; 30 g Spring onion; 100 g Cherry tomatoes; 1 clove, about 3 g Garlic; 5 g Olive oil; 1 slice, about 50 g Sourdough; Plenty Black pepper; To taste Salt

Firm tofu crumbled and fried with turmeric, spring onion and tomatoes, on toasted sourdough. No egg and no dairy in it. 36 g of protein for 462 kcal.

Calories: 462kcal
Protein: 36g
Fat: 21g
Carbs: 34g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Soya

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Firm tofu200 g
Press it between two plates with a tin on top for ten minutes first, or it steams instead of browning. Weighed after pressing. Silken tofu is about half the calories and protein.
Ground turmericHalf a teaspoon
Nutritional yeast1 tbsp (5 g)
Spring onion30 g
Cherry tomatoes100 g
Garlic1 clove, about 3 g
Olive oil5 g
Sourdough1 slice, about 50 g
Black pepperPlenty
SaltTo taste

Method

Press the tofu, then crumble it with your hands into pieces the size of scrambled egg curds, some big and some small.
Heat the oil in a non-stick pan over a medium-high heat and fry the tofu without moving it for three minutes, until the underside is golden. Turn it, add the garlic, turmeric and a good pinch of salt, and fry for another three minutes.
Add the halved tomatoes and the white parts of the spring onions and cook for two minutes until the tomatoes soften. Stir the nutritional yeast through with a splash of water so it coats everything.
Pile it on the toasted sourdough with the green spring onion tops and plenty of black pepper.

Worth knowing

Nutritional yeast is what makes it taste savoury rather than just yellow. One tablespoon is enough.
Pressing the tofu is the difference between a scramble and a stew. Ten minutes under a tin is enough.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.