TIP OF THE DAY: Tofu Scramble Recipe Instead Of Scrambled Eggs

April 20, 2013 at 8:46 am · Filed under NutriNibbles-Organic-Health, Recipes, Tip Of The Day, Vegan

Recently at the breakfast bar at our Whole Foods Market, we had a delicious tofu scramble that was just as satisfying as scrambled eggs—but so much more healthful. So in the name of reduced cholesterol and sustainability of the planet,* we’ve switched. Try it, you’ll like it!

Tofu is made in different firmnesses that suit different recipes—from silky smooth tofu for puddings and mouse to extra firm tofu that keeps its shape in stir frys. Scrambled tofu works best with a medium firmness.

As with omelets and scrambled eggs, you can customize scrambled tofu with your favorite flavors and vegetables. Cumin, curry and tumeric are a popular seasoning mix. Consider garlic, onion powder, and pretty much anything from the spice rack. Any fresh herbs work: Basil, cilantro, dill and/or parsley are our favorites.

You can add as many or as few veggies as you like. Bean sprouts, carrots, mushrooms, onions/green onions, snow peas, spinach, cherry tomatoes or any favorites work. And of course, many people welcome breakfast meats or their vegetarian equivalents.

Scrambled tofu: Yummy! Photo © Bigio | Dreamstime.

The yellow color of the tofu comes from the addition of nutritional yeast and turmeric. The nutritional yeast doesn’t impact the flavor; so if you don’t have any, just enjoy your scramble a bit less yellow.

RECIPE: TOFU SCRAMBLE

Ingredients For 2 Servings

1 block (14 ounces) medium firm tofu, drained, pressed and patted dry

1/2 yellow onion, diced

1/2 green bell pepper, diced

2 tablespoons oil (use some sesame oil for an Asian flavor)

1 teaspoon garlic powder

1 teaspoon onion powder

1 tablespoon soy sauce

¼ cup nutritional yeast

1/4 teaspoon turmeric

1/2 teaspoon cumin or curry

1/4 cup sliced green onions (scallions)

Turn your tofu scramble into a breakfast
burrito. Photo courtesy OhMyVeggies.com.

Preparation

1. SLICE the tofu into one inch cubes and crumble lightly with a fork or your fingers.

2. SAUTÉ onion, pepper and tofu in oil in a skillet for 3-5 minutes over medium-high heat, stirring often, until onion and pepper soften. Add the remaining ingredients.

3. REDUCE heat to medium and cook 5-7 more minutes as needed, until tofu is hot. Stir frequently; add more oil as needed.

VARIATIONS

Add your favorite ingredients to customize your tofu scramble. Some ideas for starters:

Breakfast Burrito: Wrap the scramble in a tortilla and serve it with a side of salsa, hot sauce and fat-free plain Greek yogurt or fat-free sour cream. Also see the Mexican tofu scramble, below.

Cheese Tofu Scramble: Add your favorite shredded cheese, or some grated Parmesan.

Mexican Tofu Scramble: Season with cumin, paprika, turmeric and fresh cilantro. Add bell peppers, mushrooms, onions and tomatoes. Top with salsa and fat-free plain Greek yogurt or fat-free sour cream.

Primavera Tofu Scramble: Make a colorful scramble with red bell pepper, sliced cherry or grape tomatoes, broccoli florets, shredded carrots and fresh dill and basil.

*The methane from animal manure—including chickens—is the number one contributor to greenhouse gas and the erosion of the ozone layer.

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