Scrambled Tofu with Vegetables

Scrambled Tofu with Vegetables Recipe - Healthy and Nutritious

Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Scrambled tofu with vegetables is a delicious and nutritious dish that is perfect for a healthy breakfast or brunch. This recipe is packed with protein and fiber, making it a satisfying and filling meal. The combination of tofu, vegetables, and seasonings creates a flavorful and savory dish that is sure to please your taste buds.

History

Scrambled tofu with vegetables is a popular dish in vegetarian and vegan cuisine. Tofu, which is made from soybeans, has been a staple in Asian cuisine for centuries. In recent years, tofu has gained popularity in Western countries as a versatile and nutritious meat alternative. This recipe combines tofu with a variety of vegetables and seasonings to create a delicious and satisfying dish that is perfect for any meal.

Ingredients

1 lb (454 g) firm tofu
2 tbsp minced bell peppers
1 tsp ground turmeric
0.5 cup sliced button mushrooms
1 tsp minced garlic
sea salt and freshly ground black pepper
0.5 cup minced onions
3 tsp Bragg's Liquid Amino, or tamari soy sauce
2 tbsp trimmed and thinly sliced scallions
0.5 cup minced tomatoes

How to prepare

Freeze the tofu in its original package for at least 12 hours.
Defrost the unopened package either in warm water or overnight in the refrigerator.
Drain the liquid from the package and firmly press the tofu between your hands to remove excess liquid.
The tofu should have a texture similar to a damp sponge.
In a mixing bowl, crumble the tofu and sprinkle it with turmeric. Mix well.
Spray a nonstick skillet with canola oil spray and place it over medium heat.
Add the garlic and onions to the skillet and cook, stirring, until the onions become translucent (approximately 3 minutes).
Pour in 0.25 cup of water and 2 tsp of liquid amino. Stir well.
Add the tomatoes, bell peppers, and mushrooms to the skillet. Cook, stirring, for 3 minutes.
Add the tofu to the skillet and continue stirring for an additional 4 to 5 minutes.
Drizzle in 0.25 cup of water and the remaining 1 tsp of liquid amino. Stir for another 3 minutes.
Season with salt and pepper according to taste and garnish with scallions.

Variations

Add your favorite vegetables such as spinach, kale, or zucchini to the dish for added flavor and nutrition.
Experiment with different seasonings such as curry powder, cumin, or chili flakes to customize the dish to your taste preferences.

Cooking Tips & Tricks

Make sure to drain the tofu well and press out any excess liquid before cooking to ensure a firm and crumbly texture.

- Use a nonstick skillet to prevent the tofu from sticking to the pan.

- Be sure to season the dish well with salt, pepper, and other seasonings to enhance the flavor of the tofu and vegetables.

- Feel free to customize the recipe by adding your favorite vegetables or seasonings to suit your taste preferences.

Serving Suggestions

Serve the scrambled tofu with vegetables hot with a side of whole grain toast or a fresh salad for a complete and satisfying meal.

Cooking Techniques

Crumble the tofu and mix it with seasonings before cooking to ensure even flavor distribution.

- Stir the tofu and vegetables frequently while cooking to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use tamari or coconut aminos instead of liquid amino for a gluten-free option.

- Substitute other vegetables such as bell peppers, broccoli, or carrots for a different flavor profile.

Make Ahead Tips

Prepare the tofu and vegetables ahead of time and store them in the refrigerator until ready to cook.

- Leftover scrambled tofu can be stored in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the scrambled tofu with fresh herbs such as parsley or cilantro for a pop of color and flavor. - Serve the dish in individual bowls or on a platter for a beautiful presentation.

Pairing Recommendations

Serve the scrambled tofu with vegetables with a side of fresh fruit or a green salad for a balanced and nutritious meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat the scrambled tofu in a skillet over medium heat until warmed through, stirring occasionally.

Nutrition Information

Calories per serving

200

Carbohydrates

- Total Carbohydrates: 15g

- Dietary Fiber: 4g

- Sugars: 5g

Fats

- Total Fat: 10g

- Saturated Fat: 2g

- Trans Fat: 0g

Proteins

- Protein: 20g

Vitamins and minerals

Vitamin A: 10% DV

- Vitamin C: 25% DV

- Calcium: 15% DV

- Iron: 20% DV

Alergens

Contains soy

Summary

This dish is a good source of protein, fiber, vitamins, and minerals. It is low in saturated fat and calories, making it a healthy and nutritious meal option.

Summary

Scrambled tofu with vegetables is a delicious and nutritious dish that is perfect for a healthy breakfast or brunch. This recipe is easy to make and can be customized with your favorite vegetables and seasonings. Enjoy this flavorful and satisfying dish any time of day for a delicious and nutritious meal.

How did I get this recipe?

The first time I saw this recipe, I knew I had to try it. I was at a local farmers market, browsing through the stalls filled with fresh produce and homemade goods. I came across a booth that was selling tofu and a variety of vegetables, all grown locally. The woman manning the booth was chatting with customers, explaining the benefits of incorporating tofu into their diets.

Intrigued, I wandered over and struck up a conversation with her. She was a friendly woman with a warm smile, and she told me all about the health benefits of tofu and how versatile it was in cooking. She mentioned that one of her favorite ways to enjoy tofu was in a dish she called Scrambled Tofu with Vegetables.

She described the recipe to me in detail, explaining how she sautéed tofu with a mix of colorful vegetables and spices to create a flavorful and nutritious meal. As she spoke, I could almost taste the dish in my mind, and I knew I had to give it a try.

I asked her if she would be willing to share the recipe with me, and she gladly obliged. She wrote it down on a small scrap of paper, handing it to me with a smile. I thanked her profusely and made my purchases, eager to get home and start cooking.

That evening, I gathered all the ingredients I needed for the Scrambled Tofu with Vegetables recipe. I diced up an assortment of bell peppers, onions, zucchini, and cherry tomatoes, along with some garlic and ginger for flavor. I crumbled the tofu into a bowl and set it aside, ready to be sautéed with the vegetables.

I heated up a skillet and added a drizzle of oil, tossing in the garlic and ginger to sizzle and release their fragrant aromas. Next, I added the diced vegetables, watching as they softened and caramelized in the pan. The colors were vibrant, and the scent was intoxicating.

Finally, I added the crumbled tofu to the mix, stirring it all together until the tofu took on a golden hue. I seasoned the dish with a blend of spices – turmeric, cumin, and a pinch of chili powder for a little kick. The flavors melded together beautifully, creating a dish that was both savory and satisfying.

I plated the Scrambled Tofu with Vegetables and took a bite. The tofu was light and fluffy, with a slight crunch from the vegetables. The spices added depth and complexity to the dish, making it a true delight for the taste buds.

I couldn't believe how delicious it was. The woman at the farmers market had truly given me a gift with this recipe. I made it again and again, tweaking the ingredients and seasonings to suit my taste. Each time, it turned out wonderfully, a testament to the simplicity and versatility of tofu.

As I continued to make the Scrambled Tofu with Vegetables recipe, I shared it with friends and family members, who all raved about its deliciousness. They couldn't believe that tofu could be so flavorful and satisfying. I felt proud to have discovered such a gem of a recipe, thanks to the kind woman at the farmers market.

Over the years, I have continued to experiment with the recipe, adding new vegetables and spices to keep things interesting. I have passed it down to my children and grandchildren, who have embraced it with open arms. It has become a staple in our household, a go-to meal for busy weeknights or lazy weekends.

I am grateful for the serendipitous encounter at the farmers market that led me to the Scrambled Tofu with Vegetables recipe. It has brought joy and nourishment to my family and friends, and I will always treasure the memory of how I learned to make it. Cooking has always been a passion of mine, and finding new recipes to try and share brings me great joy.

And so, I will continue to whip up batches of Scrambled Tofu with Vegetables, savoring each bite and relishing the memories of how I came to know and love this delicious dish. Cooking is a journey, filled with surprises and delights, and I am grateful for each new recipe that comes my way.