Rest assured that eating more meatless meals doesn't have to feel like a sacrifice! On the contrary, choosing meatless meals merely requires deepening your focus on the vegetable dishes you already know and love, like pasta, or salad, or bean chili. You don't need to find complex replacements for meat when you allow vegetables, grains, and legumes to take the lead!
There’s always that non-vegan dish that many of us wish to replicate with plant-based ingredients, such as scrambled eggs. It turns out that extra-firm tofu, crumbled and stir-fried, can make a tasty, satisfying alternative at breakfast. It is as versatile and easy to modify as traditional egg scrambles, and if you add a little bit of turmeric to the mix, it even takes on that characteristic yellow hue.
If the tofu scramble alone isn’t hearty enough, feel free to wrap it up in a burrito, along with some greens, avocado, salsa, and other fixings. Or, why not add some tempeh or coconut bacon to your dish for a more complete breakfast experience. No matter what you decide, always select an extra-firm tofu for the recipe, as silken tofu and soft tofu have too much moisture to crumble.
What You Need:
(Serves 4)
1 Tbsp olive oil
1 c onion, diced
1 clove garlic, minced
2 c diced vegetables (I like mushrooms and red peppers when they're in season, but use whatever you have on hand)
One 14- to 16-ounce block of extra-firm tofu
2 Tbsp tahini
1 Tbsp low-sodium tamari
1 Tbsp Dijon mustard
1/2 tsp turmeric
1/4 c nutritional yeast
3 c baby spinach (I use fresh spinach, as frozen will water down your dish, unless you thaw and drain it thoroughly first)
1/4 c fresh parsley, minced
Black pepper to taste
What You Do:
Heat a large skillet or wok over medium heat. Add the oil and sauté the onion until it’s soft and cooked through, about 5 to 6 minutes. Add the garlic and cook for two minutes. Add your vegetables of choice, and cook until they are tender. While the vegetables cook, crumble the tofu with your hands, so that there are still some visible pieces, but it's broken up quite thoroughly. Whisk together the tahini, tamari, mustard, and turmeric. Add the tofu to the skillet, along with the tahini mixture. Mix the ingredients together thoroughly and cook until the tofu is warmed through, about 4 minutes or so. Stir in nutritional yeast and mix well. Finally, add the spinach and cook until it’s just wilted. Divide the scramble onto four plates and top each with parsley. Serve with warm tortillas, or whole grain toast! Enjoy!!
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| Tofu Scramble w/Peppers, Onions & Spinach |
