basic scrambled tofu (endlessly customizable)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 143.5
- Total Fat: 6.5 g
- Cholesterol: 0.0 mg
- Sodium: 47.4 mg
- Total Carbs: 12.0 g
- Dietary Fiber: 3.6 g
- Protein: 14.8 g
View full nutritional breakdown of basic scrambled tofu (endlessly customizable) calories by ingredient
Introduction
i've tried every scrambled tofu recipe under the sun (i've perused about 5050 vegan cookbooks, magazines, and recipe blogs)... and this is the BEST basic recipe i've found.the spice mixture is tasty, but it does not give any type of overpowering flavor which would prevent you from adding whatever you'd like to the base.... you can add whatever veggies you have on hand. i tend to use scrambled tofu as a great way to clean out the fridge of veggies about to go bad!
note: i use LIGHT firm tofu in place of regular firm tofu because it's significantly lower in fat and calories without being lower in protein. i find that by the time i add olive oil and the spice mixture, i cannot tell the difference between the light and the regular. i've tried every scrambled tofu recipe under the sun (i've perused about 5050 vegan cookbooks, magazines, and recipe blogs)... and this is the BEST basic recipe i've found.
the spice mixture is tasty, but it does not give any type of overpowering flavor which would prevent you from adding whatever you'd like to the base.... you can add whatever veggies you have on hand. i tend to use scrambled tofu as a great way to clean out the fridge of veggies about to go bad!
note: i use LIGHT firm tofu in place of regular firm tofu because it's significantly lower in fat and calories without being lower in protein. i find that by the time i add olive oil and the spice mixture, i cannot tell the difference between the light and the regular.
Number of Servings: 4
Ingredients
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*1 lb. extra firm tofu, drained and pressed
*1 tablespoon olive oil
*1 medium chopped white onion (about a cup)
*2 cups cremini mushrooms, thinly sliced
*2-3 cloves garlic, minced
*1/4 cup nutritional yeast (you can find this at any health food store. it's a great source of B-12!)
*juice of 1/2 a lime or lemon
spice blend:
*2 teaspoons cumin
*1 teaspoon thyme, that you crushed with your fingers
*1 teaspoon paprika
*1/2 teaspoon tumeric
*1 teaspoon salt, or more / less to taste.
Directions
Heat oil in skillet over medium-high. Saute onions 3 minutes, until softened. Add mushrooms, saute 5 minutes more. Add garlic, saute 2 minutes more.
(This is the basic recipe. If you want to add green or red peppers, zucchini, broccoli, yellow squash, whatever you like.. cook it with the above ingredients and then go to the next step.)
Add spice blend and mix it up for 15 seconds or so. Add 1/4 cup water and deglaze the pan, scraping the bottom to get up all the garlic and spices.
Crumble in tofu and mix well. Don't crush the tofu, just kind of lift it and mix it around. You want it to remain chunky. If you prefer, you can just cube it and cook it that way too--It's up to you!
Let it all cook for about 15 minutes, stirring occasionally and adding splashes of water if necessary to keep the tofu from sticking too much. Lower the heat a bit if you find that it is sticking. Add lime or lemon juice. Add nutritional yeast and mix it up. If it seems too dry add splashes of water. The moistness really depends on how much water the tofu was retaining before you added it.
I serve it with slices of avocado on top and whole wheat toast! Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user RABBIT-FOOD.
(This is the basic recipe. If you want to add green or red peppers, zucchini, broccoli, yellow squash, whatever you like.. cook it with the above ingredients and then go to the next step.)
Add spice blend and mix it up for 15 seconds or so. Add 1/4 cup water and deglaze the pan, scraping the bottom to get up all the garlic and spices.
Crumble in tofu and mix well. Don't crush the tofu, just kind of lift it and mix it around. You want it to remain chunky. If you prefer, you can just cube it and cook it that way too--It's up to you!
Let it all cook for about 15 minutes, stirring occasionally and adding splashes of water if necessary to keep the tofu from sticking too much. Lower the heat a bit if you find that it is sticking. Add lime or lemon juice. Add nutritional yeast and mix it up. If it seems too dry add splashes of water. The moistness really depends on how much water the tofu was retaining before you added it.
I serve it with slices of avocado on top and whole wheat toast! Enjoy!
Number of Servings: 4
Recipe submitted by SparkPeople user RABBIT-FOOD.
Member Ratings For This Recipe
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CORRIEWILSON
