Introduction: How to Make a VeganTofu Scramble
If you're not eating tofu, you're really missing out on a super food. Tofu is made from soybeans. It originally was found in China, but is now used in all types of foods, around the world. Tofu is high in protein and Iron, two nutrients a Vegan should always try to include in every meal.
I have tried many tofu scramble recipes before finally perfecting one. This is an instructable on how to make a healthy (vegan) substitute for scrambled eggs.
The whole process should take about a half an hour and serves four to five people. Feel free to change ingredients to satisfy your taste. This meal is quick, easy and yummy! Enjoy!
Step 1: Gather All of Your Ingredients
When cooking, it is nice to have everything conveniently all on one area, so you’re not running around your kitchen rooting around for ingredients or cooking tools. You'll need:
Sixteen ounces of firm tofu (180 calories total)
Three cloves of garlic (12 calories total)
one third of a medium red pepper (12 calories total)
one third of a medium yellow pepper (12 calories total)
one third of a medium orange pepper (12 calories total)
half of a medium white onion (22 calories total)
handful of thin baby carrots (20 calories total)
five medium white mushroom caps (20 calories total)
two medium tomatoes (44 calories total)
one tbs of Bragg Liquid Aminos
1 tbs of olive oil (119 calories total)
1/8 cup of nutritional yeast (80 calories total)
1 tsp of kosher salt
2 tbs garlic powder
1 tbs chili powder
1/2 tbs onion powder
1 tsp turmeric
1 tsp paprika
(Total calories: about 533. So, if this is serving four people, this dish is about 134 calories per serving.)
set of measuring spoons (I eyeball it usually)
Step 2: Press the Tofu
The tofu must be drained of as much excess liquid as possible. I like to cut the tofu in half and press it between two clean, folded cheese cloths; this method works pretty well for me.
Step 3: Cut the Vegetables
Cut the veggies however you would like them to be cut. Personally, I like them to be diced fairly small. Crush cloves and mince the garlic cloves. I use the blade of the knife to smash the garlic and the cut it as small as I can.
Step 4: Sautee the Garlic
Turn the stove on medium heat, and pour the olive oil into the pan. After the oil heats up a bit, add the crushed garlic. Saute for two minutes or until the garlic is translucent and aromatic.
Step 5: Add the "hard" Vegetables
Since we have many vegetables with varying cooking times, it is best to cook the cook certain veggies first. Place the carrots and peppers into the pan, Saute four minutes or until tender.
Step 6: Add Seasoning
Add the garlic powder, onion powder, paprika, chili powder, and salt. Stir into the vegetables. Taste the scramble to see you if prefer more seasoning.
Step 7: Add Tofu
Add the tofu and use the spatula to break it up into pieces. I like to smash the tofu to make it more like eggs.
Step 8: Add "soft" Vegetables
Next, the vegetables that cook faster can be introduced to the scramble. Add the mushrooms, onions, and tomatoes. Stir.
Step 9: Add Tumeric
Add the turmeric and stir.
Turmeric is optional; it makes the scramble appear yellow. The recommended amount is negligible, so don’t worry about your dish taking on a curry flavor. Also, turmeric does have an antibacterial agent in it, so might as well use it!
Step 10: Add Bragg Liquid Aminos
Bragg Liquid Aminos tastes a lot like soy sauce. I like to use it because it contains sixteen amino acids and it has low sodium. Squirt the Bragg Liquid Aminos into the skillet. Stir. Let the scramble cook for a minute or two, allowing the liquid from the Bragg Liquid Aminos to evaporate.
Step 11: Add Nutritional Yeast
Sprinkle the nutritional yeast on the scramble, stir. Let the scramble "brown" for one minute and then sir again. Repeat this until you are happy with the texture of tofu. I like mine to be of medium hardness.
Nutritional yeast is deactivated yeast. It has a buttery, cheesy, nutty flavor. I like to use it because it is a great source of vitamins and protein. (It also tastes amazing!) As a vegan, it is important to use food rich in B vitamins, since they are harder to find in non-animal sourced foods. Nutritional yeast is the only non-animal source of B12 aside from fortified cereals and multivitamins.
Step 12: Serve and Enjoy
Make sure to let the scramble "brown." The vegetables should all be tender and the tofu should appear to be almost seared. The majority of the liquid should have evaporated.
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