Tofu Scramble
Tofu Scramble: because who said breakfast can't be an existential crisis in a skillet?
Why You'll Love This
Behold, the Tofu Scramble: where the flavor neutrality of tofu meets the excitement of seasoning! Get ready for the wild adventure of pressing tofu to remove water, because who needs hydration anyway? Then witness the thrill of sautéing diced onions and bell peppers, making you question if the skillet is a vegetable paradise or a teppanyaki grill. But wait, the real hero emerges as you crumble tofu with the intensity of a fluffy cloud falling apart in slow motion. Add in a dash of turmeric, cumin, and paprika to watch the colors clash like an avant-garde painting. The garlic joins the party fashionably late, bringing its pungent personality to the mix. Optional guest stars like spinach and mushrooms dive into the chaos, adding a hint of "are we still in a tofu scramble or a veggie roasting party?" vibe. Taste the chaos as you adjust seasonings, feeling like a mad scientist creating a masterpiece or just someone trying not to burn breakfast.
Digging Into Nutrition
Tofu: Tofu is a plant-based protein source made from soybeans and is a great option for those following a vegetarian or vegan diet. It is low in calories but high in protein, making it a filling and satisfying choice. Tofu is also rich in essential amino acids, iron, and calcium, which are important for muscle function, energy production, and bone health. Additionally, tofu is a good source of plant compounds called isoflavones, which may have antioxidant properties and potential benefits for heart health and hormone balance.
Bell Peppers: Bell peppers are colorful and crunchy vegetables that are low in calories but high in vitamins and antioxidants. They are a great source of vitamin C, which is essential for immune function and skin health. Bell peppers also contain fiber, which can aid in digestion and promote satiety. The vibrant colors of bell peppers indicate the presence of antioxidants like beta-carotene, lutein, and zeaxanthin, which may help protect cells from damage and reduce the risk of chronic diseases.
Onions: Onions are a staple ingredient in many savory dishes and offer a range of health benefits. They are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties and may help protect against chronic diseases. Onions also contain prebiotic fibers that support gut health and digestion. Additionally, onions are low in calories but add flavor and depth to dishes, making them a versatile and nutritious addition to the tofu scramble.
Garlic: Garlic is renowned for its powerful flavor and aroma, but it also offers numerous health benefits. It contains compounds like allicin, which have antimicrobial and immune-boosting properties. Garlic may help lower cholesterol levels, reduce blood pressure, and support heart health. It is also rich in antioxidants that help protect cells from damage and promote overall well-being. In the tofu scramble, garlic adds depth of flavor and a nutritional boost to the dish.
Ingredients
- 1 block of firm or extra-firm tofu
- 1 tablespoon avocado oil
- 1/2 onion, diced1 bell pepper, diced
- 2 cloves garlic, minced1 teaspoon turmeric
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper, to taste
Kick it up a notch:
- 1 cup sliced mushrooms
- 2 cups spinach or kale
- Cashew cheese sauce drizzle
- Fly By Jing Sichuan Chili Crisp drizzle
- Green onions, chopped (for garnish)
- Sesame seeds (for garnish)
- Cooked rice or quinoa (optional, for serving)
Directions
- Start by pressing the tofu: wrap the block of tofu in a clean kitchen towel or paper towels. Place a heavy object on top (like a plate or a heavy pan) and let it sit for about 15-30 minutes to remove excess water.
- In a large skillet, heat the olive oil over medium heat.
- Add the diced onion and bell pepper and cook for 5-7 minutes, or until they start to soften.
- Crumble the pressed tofu into the skillet using your hands or a fork. Cook for about 5-7 minutes, stirring occasionally.
- Add the minced garlic, turmeric, cumin, paprika, salt, and pepper to the skillet. Stir well to combine and cook for an additional 2-3 minutes.
- If you're using additional vegetables like spinach or mushrooms, add them to the skillet and cook until they are cooked through.
- Taste the tofu scramble and adjust the seasonings as needed.
- Serve the tofu scramble hot, garnished with desired toppings (LIKE FLY BY JING!! it's a game changer dude), and enjoy as a delicious and protein-rich breakfast or brunch option.
Author
Cody Landry
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