The Soya Story

Soya Recipes

Andy's Tofu Scramble

This is a great alternative to scrambled eggs. It’s good on its own with toast – or added to a big weekend fry-up! Andy Murray, cookery writer, kindly made his special version of the dish for my lunch while I was interviewing him for Viva!life magazine. It was so delicious that I have made it ever since – and won lots of people over to the joys of tofu on the strength of it! As with all the recipes that use tofu instead of eggs, doing so will immediately cut cholesterol and unhealthy fat levels.

• 1 tbsp sunflower oil or other plain, non-olive oil
• 1 small red onion, finely chopped
• 1-2 garlic cloves, crushed
• 1 tbsp plain white flour (use gluten-free if desired)
• 100ml/3fl oz soya milk (add more if mixture too thick)
• 225g/8oz plain firm tofu, crumbled
• 2 medium vine tomatoes, finely chopped
• 2 tsp wholegrain mustard
• ½ tsp mixed dried herbs
• 6 fresh basil leaves, torn
• Salt and freshly ground black pepper

1. In a heavy-bottomed pan, heat the oil and fry onion and garlic until onion is translucent – about 3-5 minutes. Add a tablespoon of water if the onion starts to stick.
2. Stir in the flour and let it cook for a few seconds before adding the soya milk a little at a time to make a roux (paste). Stir with a wooden spoon to avoid lumps.
3. Add the crumbled tofu, tomatoes, mustard and dried herbs.
4. Stir, still on a low heat, for about 3 minutes.
5. Toast some bread.
6. Add the basil leaves to the scramble and season to taste.
7. Spread margarine on the toast if desired then spoon scramble over it.

The Soya Story - Contents

• Introduction
• History


• Soya: the superbean! - The nutritional power of soya


• Soya: the health protector - The health effects of soya
• Phytoestrogens
• Heart health
• Blood pressure
• Diabetes and CVD
• Diabetes
• Menopausal symptoms
• Bone health
• Breast cancer
• Prostate cancer
• Endometrial cancer
• Colon cancer
• Brain power
• Soya-based infant formula
• Thyroid function
• Allergies
• Soya production
• Summary
• References


• Soya: a global threat? - How soya impacts the environment


• Bean cuisine! - An introduction to cooking with soya
• Ingredients
• Tofu Manufacturers
• Stockists


• Soya recipes
• Nutty Walnut Granola Crunch
• French toast
• Pancakes – Sweet or Savory
• Instant Tahini and Miso Sauce
• Andy’s Tofu Scramble
• Edamame, Pea & Mint Soup
• Miso Soup
• Oriental Bean Salad with Sweet Chilli, Lime & Coriander Dressing
• Tofu Satay Skewers
• Asparagus and Cheatin’ Meatie Spears with Vegan Hollandaise Sauce
• Tofu Muttar Panir
• Tempeh & Mushroom Pie
• Sticky Tofu Stir-fry
• Supersonic Noodles
• Smokey Stuffed Baked Potatoes
• Tofu burgers
• Martin Shaw’s Chilli Non-Carne
• Creamy Baked Cheesecake
• Raspberry & Almond Syllabub
• Chocolate Mousse


• Bean in the kitchen

Resources:

The Soya Story
Read the online version of our guide to soya
Download the pdf
Buy the guide

The Safety of Soya
Read our fully-referenced soya fact sheet
Download the pdf
Buy the factsheet

Soya-Based Infant Formula
A safe alternative to cow's milk formula
Download the pdf

The Soya Saga
Should we be running scared or welcoming this little bean into our hearts and stew pots?
Read this article on soya from VeggieHealth issue 4

Myth-Busting
The VVF examines the soya scare-mongering stories and investigates what, if any, scientific basis there is behind them

Soya and the Environment
Soya farming is devastating the Amazon, but where does all the soya go? It's not for human consumption…

FAQs
What worries you most? Read some of our most frequently asked nutritional enquiries

Soya research
Read the scientific evidence for yourself…