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Vegan Tofu Scramble | Thrive in the Kitchen Healthy Cooking Series

A Thrive Recipe by SMH Executive Chef Omar Mattei


Tofu dishes can be healthy alternatives to meat-centered meals — and they're tasty too!

In this month’s Thrive in the Kitchen healthy-cooking video, learn to create a Vegan Tofu Scramble. This dish — perfect to kickoff your Meatless Monday — is packed with protein and all the essential amino acids, helping to reduce your risk of breast, prostate and colon cancers. Thanks to the recipe's vegetable variety, the dish also helps stimulate digestion, cell growth and DNA repair.

Welcome to Thrive in the Kitchen, our monthly cooking series focused on easy recipes that promote overall health and wellness for people living with cancer.

Vegan Tofu Scramble

Yields: 2 servings
Total prep & cook time: 20 minutes


12 oz. extra firm tofu, sliced into cubes
¼ cup vine ripe tomato, diced
¼ cup red onion, diced
¼ cup fresh asparagus spears, sliced on bias
2 teaspoons garlic, minced
¼ cup fresh red bell pepper, diced
¼ cup fresh green pepper, diced
½ cup fresh spinach
1 pinch kosher salt 
1 pinch ground black pepper
2 tablespoons extra virgin olive oil 


  1. Add 2 tablespoons olive oil to a medium skillet and heat for approximately 1 to 2 minutes.
  2. Add vegetables to the skillet, and sauté them until they are soft. Be careful to avoid burning the garlic.
  3. Add tofu, kosher salt, and ground black pepper. Mix well, and sauté with vegetables for 1 to 2 minutes.


Nutrition Facts

Serving Size: 8 ounces
Calories: 277
Fat: 20 grams
Sodium: 289 milligrams
Carbohydrates: 13 grams
Protein: 15 grams

What is “Thrive in the Kitchen”?

Sarasota Memorial’s Brian D. Jellison Cancer Institute works to ensure cancer patients and their loved ones receive the caring support and effective tools they need. Among those tools is Thrive in the Kitchen, a monthly video cooking series spotlighting easy recipes designed to support overall health and wellness for cancer patients. Each recipe is custom created by Sarasota Memorial's executive chef and registered dietician team. The series is part of the Cancer Institute's Thrive Integrated Cancer program, which offers oncology-specific wellness classes, rehabilitation, nutrition, counseling and other services for those living with cancer. For more information on our Thrive program, call 941-917-7827 or visit

Posted: Dec 14, 2021,
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Author: Anonym