Un-Recipe of the Week - Tofu Scramble

If you are are like me, you did not grow up with tofu being a staple food at the breakfast (or lunch or dinner) table. I had preconceived thoughts about tofu...that it would taste bad, that it was for a select group of people of which I was not included...without even trying it! But, like the Cat in the Hat who was convinced he would not like green eggs and ham, I set aside my non-factual perceptions, and actually tried tofu. And, guess what? I loved it! It is now something I cook frequently. I love its versatility, how affordable it is (that's super important to me with having to feed 3 active and growing kids who have pretty big appetites), and that it requires far less resources to produce than eggs. It is also rich in protein and isoflavones, a type of compound found only in plants, that exhibit anti-cancer and anti-inflammatory properties. You can be creative with tofu scramble by adding different vegetables and spices (you don't have to follow a recipe for it to turn out delicious). 

Tofu scramble ingredients: 

  1. 16 ounce package of extra-firm tofu
  2. About 3-4 cups of chopped vegetables (my favorites to use are onion, bell pepper, garlic, zucchini, and mushrooms)
  3. Spices like turmeric, black pepper, and cumin 
  4. Salsa
  5. Water for sauteing 

Directions: Heat a large skillet over medium-high heat. Add chopped onions and bell pepper to the hot pan. Add water in small increments and stir the veggies around the pan to prevent them from sticking. Once the onions are translucent or after about 3-4 minutes of cooking them, add the garlic, zucchini, and mushrooms (or other vegetables of your choice). Again, add water in small increments to prevent the veggies from sticking to the pan. Reduce the heat to medium if needed. After about 3 minutes of cooking the veggies, add your spices. My favorites are turmeric (about 1/4 teaspoon), black pepper (about 1/8 teaspoon), and cumin (about 1/2 teaspoon). Stir the spices to incorporate them into the veggie mixture. Next, take your block of tofu and break it apart into crumbles with your hands (this is the fun part). Once the tofu is crumbled into the pan, feel free to add salsa or chopped tomatoes (or not...it's totally up to you). Allow the mixture to cook for about 5 more minutes or until it is heated through. 

This dish can be eaten any time of day, and is great when served with a side of fresh fruit and whole grain toast or a side salad and roasted potatoes. Leftovers can be kept up to 3 days in the refrigerator in an airtight container. 

You can see a video of how to prepare tofu scramble at the link below!


BE WELL, PHODKaren Smith