Recipe: Tofu Scramble by Jennah Jensen
For families looking to incorporate more plant-based foods, tofu scrambles can be an easy alternative to scrambled eggs! Whole-food sources of soy (like organic tofu) have been linked to lowering the risk of many diseases. Packed full of protein, calcium, iron and beneficial isoflavones, tofu scrams make for a nourishing and delicious meal to keep everyone fueled! With a similar texture to scrambled eggs but twice the flavor, this recipe is likely to become a family favorite!
Serves 2-4
Ingredients:
1 14oz block of firm or extra firm tofu
1/2 large yellow onion or 1 small onion, diced
1 small zucchini, diced
6-8 cremini mushrooms, diced
4 tablespoons nutritional yeast (can be found near the seasonings in most grocery stores)
2 tablespoons liquid aminos (tamari or soy sauce will also work)
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon cracked black pepper
1/2 teaspoon turmeric powder (optional for color + nutritional benefits)
1 - 2 avocados, sliced (optional for garnishing)
4 - 6 tablespoons fresh parsley, minced (optional for garnishing)
I didn’t use salt because the liquid aminos will likely add all the salt you need. However, if you’d still like it saltier just add extra liquid aminos to taste! Remember, you can always add salt but you can’t take it away!
Cooking Method:
If you have a tofu press, allow tofu to press for about 20 minutes before cooking. If not, no worries! You can simply cook off extra liquid as described below!
Start by preheating a sauté pan to medium heat. While the pan is heating, dice all the veggies and pre-measure the seasonings, nutritional yeast and liquid aminos so they’re ready to go when you need them. To prep the tofu without a press, drain the liquid from package. Then using your hands gently press as much remaining liquid out as possible.
Once pan is heated add the veggies. Stir every few seconds allowing the natural moisture from the veggies to coat the cooking so there is no need for oil. A non-stick will work best for this but if the veggies start to stick add a few splashes of water as needed. Sauté until the veggies are cooked through and onions become translucent, about 5-7 minutes.
Using clean hands, crumble the tofu block into the sauté mixture. Bump up heat setting to medium-high and stir occasionally allowing all the extra liquid from the tofu to cook off, about 6-8 minutes. Or if you have a tofu press, press ahead of time and continue cooking at medium heat.
When nearly all the moisture has evaporated return heat to medium and add the seasonings, nutritional yeast and liquid aminos. Stir to combine.
Once seasonings are well combined remove from heat, plate and serve with optional avocado and parsley. I like to use about 2 tablespoons parsley and 1/2 an avocado per serving.
Jennah Jensen is a vegan, blogger and recipe extraordinaire! You can follow along her adventures, find her recipes and be inspired by her musings here and follow along on Instagram @jennahjensen