What Is a Healthy Tofu Recipe?


Quick Answer

Food52.com offers a recipe for a vegan tofu scramble that includes onion, garlic, diced vegetables and spinach. The scramble is seasoned with tamari soy sauce, dijon mustard, turmeric, parsley and black pepper. The tofu scramble is a vegan alternative to scrambled eggs.

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Full Answer

Sauté 1 cup diced onion with 1 tbsp olive oil in a large skillet or wok over high heat. When the onion is soft, add a minced clove of garlic and sauté for about two minutes, then add 2 cups of diced vegetables such as zucchini or red peppers. Once tender, add one 14- to 16-oz. block of tofu that has been drained and crumbled. Mix together 2 tbsp tahini, 1 tbsp low-sodium tamari, 1 tbsp Dijon mustard and 1/2 tsp turmeric in a bowl before adding it to the pan. Stir and cook thoroughly for about four minutes until the tofu is warmed through.

Add 1/4 cup nutritional yeast to the pan and mix well until thoroughly combined. Add 3 cups baby spinach and cook until it becomes wilted. Once finished, divide the portions between four plates and garnish with minced fresh parsley.

Food52.com offers a recipe that uses this tofu scramble in vegan breakfast burritos with tempeh bacon as well. Marinate tempeh bacon with 1/4 cup low-sodium tamari, 2 tbsp olive oil, 2 tbsp apple cider vinegar, 2 tbsp maple syrup, 1 tsp smoked paprika and 1/2 tsp chili powder. After several hours, bake the tempeh on a sheet pan for 25 minutes at 375 F, flipping the bacon halfway through. Divide the tofu scramble between four whole-grain wraps, add a quarter of the tempeh bacon to each and wrap them up into burritos.

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