This is the tofu scramble we make most weekends. It’s quick enough for a weekday breakfast, filling enough to keep you going until lunch, and endlessly adaptable depending on what’s in the fridge.

Which tofu to use

Use firm tofu. It crumbles into soft, curd-like pieces that look and feel like scrambled eggs. Extra-firm tofu works too, but gives a chewier, drier result. Silken tofu is too soft on its own, although a spoonful mixed into firm tofu makes the scramble extra creamy.

There’s no need to press the tofu for a long time like you would for frying. Just drain it and give it a gentle squeeze over the sink, or pat it dry with a clean tea towel.

The seasonings that make it work

• Turmeric gives the classic golden colour. You only need a small pinch, and too much tastes bitter.
• Nutritional yeast adds a savoury, slightly cheesy flavour. It’s what makes a tofu scramble taste rich rather than plain.
• Kala namak (black salt) is the secret ingredient. It has a sulphurous flavour that tastes remarkably like egg. Look for it at Indian grocers or online. If you can’t find it, regular salt is fine.
• Garlic powder and onion build the savoury base.
• A splash of plant milk at the end keeps it soft and creamy.

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Easy Tofu Scramble

A soft, golden vegan tofu scramble seasoned with nutritional yeast, turmeric and kala namak. Ready in 15 minutes.

Course Breakfast

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 serves

Author Mc Jane

Ingredients

• 450 g firm tofu drained and patted dry
• 1 tbsp olive oil or vegan butter
• 1/2 brown onion finely diced
• 1 clove garlic finely chopped
• 2 tbsp nutritional yeast
• 1/4 tsp ground turmeric
• 1/2 tsp garlic powder
• 1/2 tsp kala namak (black salt) or regular salt
• 2 tbsp unsweetened plant milk
• black pepper to taste
• chives chopped, to serve
• 2 slices sourdough toasted, to serve

Instructions

• Heat the oil or vegan butter in a non-stick frying pan over medium heat. Cook the onion for 3 to 4 minutes until soft, then add the garlic and cook for 30 seconds.
• Crumble the tofu into the pan with your hands, leaving some larger pieces for texture.
• Sprinkle over the nutritional yeast, turmeric and garlic powder and stir gently to coat. Cook for 4 to 5 minutes, folding occasionally, until heated through.
• Take off the heat, then stir through the plant milk and kala namak. Season with pepper.
• Serve on toasted sourdough topped with chives.

Notes

Add kala namak at the end, off the heat, for the strongest eggy flavour. Leftovers keep for 3 days in the fridge; reheat with a splash of plant milk.

Ways to change it up

Mexican-style

Add cumin, smoked paprika and black beans. Serve in warm tortillas with salsa, avocado and coriander for breakfast tacos.

Green goodness

Stir through baby spinach, chopped kale or frozen peas in the last two minutes. Top with chives and a squeeze of lemon.

Mushroom and herb

Fry sliced mushrooms until golden before adding the tofu, then finish with fresh thyme and parsley.

Loaded breakfast plate

Serve with sourdough toast, grilled tomatoes, sautéed mushrooms, avocado and baked beans for a full vegan big breakfast.

Common mistakes to avoid

• Crumbling too finely. Leave some bigger pieces. A mix of textures looks and tastes more like real scrambled eggs.
• Cooking it too long. Once the tofu is hot and seasoned, it’s done. Overcooking dries it out.
• Adding the seasoning too late. Stir the spices and nutritional yeast through early so the tofu soaks them up.
• Skipping the fat. A little oil or vegan butter carries the flavour and stops the tofu sticking.

FAQ

What tofu is best for tofu scramble?

Firm tofu is best. It crumbles into soft pieces similar to scrambled eggs. Extra-firm works but is chewier, and silken tofu is too soft unless mixed with firm.

How do you make tofu scramble taste like eggs?

Use kala namak (Indian black salt), which has a natural eggy flavour, along with nutritional yeast for savouriness and a little turmeric for colour.

Is tofu scramble high in protein?

Yes. A serve made with half a 450 g block of firm tofu provides a generous amount of plant protein, usually more than a two-egg serve of scrambled eggs, depending on the brand of tofu.

Can I meal prep tofu scramble?

Yes. It keeps in the fridge for up to three days. Reheat in a pan with a splash of plant milk, or use it cold in breakfast wraps.

Here are our favourite vegan BBQ ideas for the warmer months, a few tips for sharing a grill with meat-eaters, and a full recipe for the dish that always disappears first: smoky marinated tofu and vegetable skewers.

Vegan BBQ ideas everyone will eat

Corn on the cob with chilli-lime butter

Grill corn in its husk for a smoky, steamed result, or husk it and char directly over the heat. Brush with melted vegan butter mixed with lime zest, chilli flakes and salt.

Whole grilled mushrooms

Big flat or portobello mushrooms brushed with garlic, olive oil, soy sauce and thyme. Grill gill-side up first, then flip. Serve in a bun with rocket and relish for a proper mushroom burger.

Charred capsicum, zucchini and eggplant

Slice thickly, brush with oil and salt, and grill until well marked. Toss with a dressing of olive oil, red wine vinegar, garlic and chopped parsley for a smoky salad that’s better at room temperature.

Haloumi-style tofu steaks

Press extra-firm tofu, slice into thick slabs, and marinate in lemon juice, olive oil, oregano and salt. Grill until golden and crisp at the edges.

Grilled pineapple

Thick rings of pineapple grilled until caramelised, served with coconut yoghurt or vegan ice cream and a sprinkle of lime zest. Easy, fresh and very Australian summer.

Classic sides that are already vegan

Many BBQ sides need only small tweaks: potato salad made with vegan mayo, coleslaw with a vinegar dressing, garlic bread with vegan butter, and grain salads with plenty of herbs and lemon.

Sharing a grill with meat-eaters

• Bring your own tray or hotplate liner. A clean flat tray or a sheet of heavy-duty foil keeps your food separate on a shared barbecue.
• Cook your food first. Ask the host to put your skewers on before the sausages, while the grill is clean.
• Bring enough to share. Non-vegans almost always want to try the skewers. Make extra.
• Check the sauces. Some store-bought barbecue sauces and marinades contain honey, fish sauce or Worcestershire sauce with anchovies. Read the labels.

The recipe: smoky tofu and vegetable skewers

The secret to great tofu skewers is a good press and a bold marinade. Pressing removes water so the tofu soaks up flavour and crisps on the grill. The marinade uses smoked paprika, maple syrup and soy sauce for a sweet, smoky, savoury finish that even confirmed carnivores enjoy.

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Smoky Tofu and Vegetable Skewers

Sweet, smoky marinated tofu skewers with capsicum, zucchini and red onion, made for the barbecue.

Course Main Course

Cuisine American

Prep Time 20 minutes minutes

Cook Time 12 minutes minutes

Marinating 30 minutes minutes

Total Time 1 hour hour 2 minutes minutes

Servings 4 serves

Author Mc Jane

Ingredients

• 450 g extra-firm tofu pressed for 20 minutes and cut into 2.5 cm cubes
• 1 red capsicum cut into 2.5 cm pieces
• 1 zucchini sliced into thick rounds
• 1 red onion cut into wedges
• 8 skewers wooden skewers soaked for 30 minutes
• 3 tbsp soy sauce or tamari
• 2 tbsp maple syrup
• 2 tbsp olive oil plus extra for the grill
• 1 tbsp apple cider vinegar
• 2 tsp smoked paprika
• 2 cloves garlic crushed
• 1/2 tsp ground cumin
• black pepper to taste

Instructions

• Whisk the soy sauce, maple syrup, olive oil, vinegar, smoked paprika, garlic, cumin and pepper together in a large bowl.
• Add the tofu and gently toss to coat. Cover and marinate for at least 30 minutes, or up to overnight in the fridge.
• Thread the tofu, capsicum, zucchini and onion onto the skewers, alternating as you go. Keep the leftover marinade.
• Heat the barbecue to medium-high and oil the grill well.
• Grill the skewers for 10 to 12 minutes, turning every few minutes and brushing with the leftover marinade, until the tofu is golden and the vegetables are charred and tender.
• Serve straight away with salad, flatbread or rice.

Notes

Make sure the grill is properly hot and well oiled before adding the tofu, and don't turn the skewers until they release easily.

Tips for perfect skewers

• Soak wooden skewers. Thirty minutes in water stops them burning. Metal skewers don’t need soaking and conduct heat through the middle.
• Cut everything to a similar size. It helps everything cook evenly.
• Oil the grill, not just the food. Tofu likes to stick. A well-oiled, properly hot grill is the best defence.
• Don’t fiddle. Let each side get proper grill marks before turning.

FAQ

What can vegans eat at a barbecue?

Plenty: tofu or tempeh skewers, mushroom burgers, corn on the cob, grilled vegetables, veggie sausages, grilled pineapple, and sides like potato salad with vegan mayo, slaw and grain salads.

How do you stop tofu sticking to the barbecue?

Use extra-firm tofu, press it well, make sure the grill is very hot and well oiled, and don’t try to turn it until it releases easily.

Can I make these skewers ahead?

Yes. Marinate the tofu and thread the skewers up to a day ahead, then keep covered in the fridge until you’re ready to grill.

Are barbecue sauces vegan?

Many are, but some contain honey or Worcestershire sauce made with anchovies. Always check the ingredients list.

Here are our go-to budget dinners that keep protein high and cost low, plus a full recipe for the one we make most: a red lentil and chickpea dahl that works out at around $2 to $3 a serve with roughly 20 g of protein.

The cheapest vegan protein sources

Prices vary between supermarkets and states, but these are consistently the best value in Australia:

• Dried red lentils: no soaking needed, cook in 15 to 20 minutes, and very cheap per serve.
• Canned chickpeas and beans: supermarket home-brand cans are some of the best-value protein you can buy, and they’re ready to use.
• Dried chickpeas and beans: even cheaper if you’re willing to soak overnight or use a pressure cooker.
• Firm tofu: plain supermarket tofu is affordable and versatile.
• Peanut butter and peanuts: great for sauces and dressings that add protein and flavour.
• Rolled oats, wholemeal pasta and brown rice: not protein powerhouses on their own, but they add meaningfully when paired with legumes.

Five cheap, high-protein vegan dinners

1. Red lentil and chickpea dahl

Our top pick, with the full recipe below. Creamy, warming, ready in about 35 minutes and even better the next day.

2. Black bean and brown rice burrito bowls

Canned black beans warmed with cumin, smoked paprika and garlic, served over brown rice with corn, tomato, lettuce and salsa. Add guacamole if avocados are cheap.

3. Peanut tofu noodles

Pan-fried firm tofu tossed with noodles, frozen stir-fry vegetables and a sauce of peanut butter, soy sauce, lime juice, garlic and a little chilli.

4. Chickpea and spinach curry

Onion, garlic, ginger and curry powder, a can of tomatoes, two cans of chickpeas and a bag of baby spinach stirred through at the end. Serve with rice.

5. Lentil bolognese

Swap mince for brown lentils in your usual bolognese sauce and serve over wholemeal pasta. Grated carrot and zucchini stretch it further.

The recipe: red lentil and chickpea dahl

This dahl relies entirely on pantry staples. Red lentils break down into a thick, creamy base, chickpeas add texture and extra protein, and a little coconut milk makes it rich. It makes four generous serves.

Based on typical home-brand supermarket prices, the whole pot costs roughly $9 to $12, so $2 to $3 a serve before rice. Your exact cost will depend on where you shop and what spices you already have.

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Red Lentil and Chickpea Dahl

A creamy, budget-friendly vegan dahl made from pantry staples, with roughly 20 g of protein per serve.

Course Main Course

Cuisine Indian

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 serves

Author Mc Jane

Ingredients

• 1 tbsp vegetable oil
• 1 brown onion diced
• 3 cloves garlic crushed
• 1 tbsp fresh ginger grated
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp ground turmeric
• 1/2 tsp chilli flakes optional
• 300 g dried red lentils rinsed well
• 400 g can diced tomatoes
• 400 g can chickpeas drained and rinsed
• 270 ml can light coconut milk
• 3 cups vegetable stock or water
• 1 lemon juiced
• salt to taste
• fresh coriander and steamed rice to serve

Instructions

• Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes until soft.
• Add the garlic and ginger and cook for 1 minute, then stir in the cumin, coriander, turmeric and chilli and cook for 30 seconds until fragrant.
• Add the rinsed lentils, tomatoes, coconut milk and stock. Bring to the boil, then reduce to a simmer.
• Simmer uncovered for 15 to 20 minutes, stirring often, until the lentils have broken down and the dahl is thick and creamy. Add more water if it gets too thick.
• Stir in the chickpeas and cook for 3 to 4 minutes to heat through.
• Add the lemon juice and season with salt. Serve with rice and fresh coriander.

Notes

Dahl thickens as it cools, so add a splash of water when reheating. It keeps for 4 days in the fridge or up to 3 months in the freezer. Costs are estimates based on home-brand supermarket prices and will vary.

How to keep costs down even further

• Buy spices from the international aisle or an Indian grocer. They’re often much cheaper per gram than the small jars in the spice aisle.
• Cook dried chickpeas in bulk. Soak and cook a big batch, then freeze in can-sized portions.
• Use light coconut milk, or skip it. The dahl is still delicious with extra stock instead.
• Freeze leftovers. Dahl freezes beautifully for up to three months, so a double batch costs very little extra.

FAQ

What is the cheapest source of vegan protein?

Dried lentils, dried beans and home-brand canned chickpeas and beans are usually the cheapest vegan protein sources in Australian supermarkets, followed by plain firm tofu.

How much protein is in red lentil dahl?

This recipe has roughly 20 g of protein per serve, based on 300 g of dried red lentils and a can of chickpeas shared over four serves. Serving it with rice adds a little more.

Do I need to soak red lentils?

No. Red lentils don’t need soaking. Just rinse them well until the water runs mostly clear, then cook.

Can I freeze dahl?

Yes. Cool it completely, then freeze in airtight containers for up to three months. Thaw overnight in the fridge and reheat with a splash of water.

Below is a quick guide to what’s in season during September, October and November, a few easy ideas for each, and our favourite spring recipe: a lemony asparagus, pea and mint orzo that comes together in about 25 minutes.

What’s in season in Australian spring

Seasons vary a little between Hobart and Darwin, but across most of the country you’ll find these at their best and cheapest in spring:

• Vegetables: asparagus, peas, snow peas, sugar snap peas, broad beans, artichokes, baby spinach, rocket, spring onions, new potatoes, fennel, zucchini (from late spring), radishes and lettuce.
• Herbs: mint, parsley, dill, chives, coriander and basil (from late spring).
• Fruit: strawberries, mulberries, mangoes (from late spring in the north), lemons, limes, oranges, avocados and pineapple.

A good rule: if it’s piled high at the front of the greengrocer and the price has dropped, it’s in season.

Easy spring ideas

Asparagus

Snap off the woody ends, toss in olive oil and salt, and roast at 220°C for 8 to 10 minutes. Finish with lemon zest and toasted almonds. Or shave it raw into ribbons with a vegetable peeler for a crunchy salad.

Peas and broad beans

Blanch for two minutes, then smash with mint, lemon juice, olive oil and salt for a bright green spread on sourdough toast. Double-peel broad beans (pop them out of their pale skins after blanching) for the best colour and texture.

Baby spinach and rocket

Wilt a big handful into pasta, curries or soups right at the end of cooking, or use as the base for a quick salad with toasted seeds and a mustard dressing.

Strawberries

Slice and macerate with a little sugar and lemon juice for 15 minutes, then spoon over coconut yoghurt, overnight oats or vegan pancakes.

Our favourite: spring asparagus, pea and mint orzo

This is the dish we make on repeat once asparagus season starts. Orzo cooks like risotto but takes half the time and needs far less stirring. A splash of plant milk and a spoonful of nutritional yeast make it creamy without any dairy, and plenty of lemon and mint keep it fresh.

It works as a main for two to three people or a side for four, and it’s just as good cold the next day as a pasta salad.

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Spring Asparagus, Pea and Mint Orzo

A creamy, lemony vegan orzo packed with spring asparagus, peas and fresh mint. Ready in about 25 minutes.

Course Main Course

Cuisine Mediterranean

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 3 serves

Author Mc Jane

Ingredients

• 2 tbsp olive oil
• 1 brown onion finely diced
• 3 cloves garlic finely chopped
• 1 1/2 cups dried orzo about 300 g
• 3 cups hot vegetable stock
• 1 bunch asparagus woody ends removed, cut into 3 cm pieces
• 1 cup peas fresh or frozen
• 1/4 cup unsweetened plant milk
• 2 tbsp nutritional yeast
• 1 lemon zest and juice
• 1/2 cup fresh mint leaves torn
• 1 handful baby spinach optional
• salt and black pepper to taste
• 2 tbsp toasted pine nuts or flaked almonds to serve

Instructions

• Heat the olive oil in a large, deep frying pan over medium heat. Add the onion and a pinch of salt and cook for 4 to 5 minutes until soft.
• Add the garlic and cook for 1 minute, then add the orzo and stir for another minute to lightly toast it.
• Pour in the hot stock, bring to a simmer and cook for about 8 minutes, stirring often so the orzo doesn't stick.
• Add the asparagus and peas and cook for 3 to 4 minutes more, until the orzo is tender and most of the liquid has been absorbed. Add a splash of water if it gets too thick.
• Stir in the plant milk, nutritional yeast, lemon zest and half the lemon juice, plus the spinach if using. Season well with salt and pepper.
• Take off the heat, stir through most of the mint, and taste for more lemon juice. Serve topped with the remaining mint and toasted nuts.

Notes

Orzo keeps absorbing liquid as it sits, so loosen leftovers with a splash of hot stock or water. For extra protein, stir through a drained can of cannellini beans with the peas.

Tips for the best result

• Don’t overcook the asparagus. Add it in the last few minutes so it stays bright green with a little bite.
• Frozen peas are fine. If you can’t find fresh peas, frozen work perfectly and are often sweeter.
• Loosen it before serving. Orzo keeps absorbing liquid as it sits. Stir in a splash of hot stock or water just before serving to bring back the creamy texture.
• Add protein. Stir through a drained can of cannellini beans or top with crispy tofu to turn it into a more filling main.

FAQ

What vegetables are in season in spring in Australia?

Asparagus, peas, broad beans, snow peas, baby spinach, rocket, artichokes, spring onions, new potatoes, fennel and radishes are at their best through September, October and November.

Is orzo vegan?

Most dried orzo is made from durum wheat semolina and water, so it’s vegan. Check the label, as some fresh or speciality pastas contain egg.

Can I make this orzo gluten-free?

Yes. Use a gluten-free orzo-shaped pasta, or swap in short-grain rice and cook it a little longer, adding stock gradually like a risotto.

How long does it keep?

Store leftovers in an airtight container in the fridge for up to three days. It’s lovely cold as a salad with an extra squeeze of lemon.