Recipe from Garden Fresh Foodie
Editor’s Note: This healthy, plant-based recipe for tofu scramble has the same consistency and flavor as eggs, and it’s a great dish for breakfast or brunch. If you make this, it’s important to get organic soy products, including tofu, because almost all non-organic soybeans in the U.S. are genetically modified. Enjoy.
Garden Fresh Tofu Scramble
Prep Time: 10 minutes
Cook Time: 10 minutes
Number of servings: 8
Per Serving 80 calories
Fat 4 g
Carbs 6 g
Protein 8 g
Ingredients
- 2 blocks of firm or extra-firm tofu, crumbled
- 3½ tbsp tamari or gluten free soy sauce
- 1 tsp turmeric
- 1 tbsp water
- 1¼ cups of chopped red onion
- 1 tbsp chopped garlic
- 1½ packed cups of chopped kale
- ½ tsp salt and pepper to taste
- 2 tbsp chopped fresh parsley
- 1 cup chopped tomato
- *topping-nutritional yeast, siracha or hot sauce
Instructions
- Drain and crumble tofu in a large bowl, add in tamari and mix (we use our hands to smoosh it all up)
- In a sauté pan, add onions and a small amount water to sauté
- Saute until translucent and lightly golden. Add in garlic, and kale, and cook until kale just softens 1-2 mins. Add in tofu, salt, and pepper, and cook until hot (about 2 mins).
- When ready to serve, add in fresh chopped tomato and parsley.
- Top with nutritional yeast and hot sauce if desired. Can be made easily ahead and rewarmed. If doing this, don't add in tomatoes and parsley until after reheated and ready to serve.
Notes
Nutritional Benefits:
• Plant-based and gluten free-decreases inflammation
• Packed with plant-based protein-great for healing and repairing the body’s tissues, 14 g/serving!
• High in plant-based calcium, 15% of daily needs-calcium from plants is absorbed 3x’s more than if from an animal source. Great for strong bones and teeth
• Kale, tomatoes, and onions all add fiber, which is essential for digestive health, as well as regulating blood sugars. Fiber also helps you feel satiated
• High in Vitamin A-42%, anit-inflammatory, antioxidant that helps with bone, eye, & dental health
• High in Vitamin C-33%, boosts immunity and decreases inflammation, antioxidant
• Good source of iron-10%, important for oxygenation of blood
• Plant-based and gluten free-decreases inflammation
• Packed with plant-based protein-great for healing and repairing the body’s tissues, 14 g/serving!
• High in plant-based calcium, 15% of daily needs-calcium from plants is absorbed 3x’s more than if from an animal source. Great for strong bones and teeth
• Kale, tomatoes, and onions all add fiber, which is essential for digestive health, as well as regulating blood sugars. Fiber also helps you feel satiated
• High in Vitamin A-42%, anit-inflammatory, antioxidant that helps with bone, eye, & dental health
• High in Vitamin C-33%, boosts immunity and decreases inflammation, antioxidant
• Good source of iron-10%, important for oxygenation of blood
Wondering if you should be eating soy products as part of a healthy diet? Read this article from bestselling author John Robbins: The Truth About Soy.
Tell us in the comments what you think of this healthy, plant-based recipe because we’d love to know.
