Tofu Scramble
I know many people that have said they have never tried tofu and never will. It definitely has a bad rep but it’s time we give it a bit of a fighting chance. This dish is packed with protein and a great option for breakfast, lunch or dinner. ⠀
Tofu is made from soybeans that have been soaked, boiled, strained and then pressed. The firmness of the tofu depends on how much it has been pressed. Pressing is a simple process, as long as you have something heavy to place on top (think: cast iron pan, textbooks or cookbooks). ⠀
Nutrients
A 3/4 cup (150 g) serving of tofu is considered a complete protein (12 g), low in saturated fat and contains nutrients such as calcium, iron, magnesium and zinc.⠀
Health
Contrary to popular belief, consuming soy-based meat alternatives can be beneficial for heart health, menopause and may contribute to breast cancer prevention.
Tofu Scramble
Ingredients
- 2 tbsp vegetable oil
- 1 medium onion diced
- 3 garlic cloves minced
- 1 lb extra firm tofu drained and pressed
- 2 tbsp soy sauce or coconut aminos
- 2 tbsp nutritional yeast flakes
- 2 tbsp garam masala
- 1 tbsp ketchup
- 2 tsp turmeric
- 1 red bell pepper diced
- 1/2 jalapeno diced
- 14 oz can chickpeas drained and rinsed
- 1/4 cup cilantro chopped
Instructions
- To begin, drain the tofu and cover it in paper towel or cheese cloth. Place it in between two plates with a heavy object on top for 15-20 min to drain the excess liquid.
- In the meantime, sauté onions in a large skillet with canola oil for 2-3 min. Add garlic and cook for another 1 min.
- Crumble the tofu into the skillet and cook for another 3-4 min.
- Add all spices, sauces, red pepper, chickpeas and jalapeño. Cook for another 5 minutes.
- Top with cilantro and enjoy!
Notes
For more information on tofu/soy, please head to https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Everything-You-Need-to-Know-About-Tofu!.aspx
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