Tofu Scramble
Serves 4
Turmeric turns the tofu a fetching yolk-yellow, while dried mushroom powder and vitamin B-rich nutritional yeast infuse this riff on scrambled eggs with a delicious dose of umami and cheesy flavour, respectively. If you like, you can serve this dish taco-style with corn tortillas and salsa.
1 block (1 lb/450 g) firm tofu
3/4 cup (180 ml) dried mushrooms
3 tsp (15 ml) grapeseed or extra-virgin olive oil
1 leek, thinly sliced
2 garlic cloves, crushed
1 large red capsicum, chopped
1 tsp (5 ml) turmeric
1/2 tsp (2 ml) ground cumin
1/2 tsp (2 ml) ground coriander
1/4 tsp (1 ml) chilli powder
1/4 tsp (1 ml) sea salt
1/4 tsp (1 ml) black pepper
1/3 cup (80 ml) nutritional yeast (optional)
1 cup (250 ml) cooked or canned pinto or kidney beans (drained and rinsed)
3 cups (750 ml) baby spinach
1 avocado, thinly sliced
Place tofu on baking sheet or cutting board. Top with another baking sheet or cutting board and place heavy object on top. Allow water to drain from tofu for 20 minutes. Using fork, break apart tofu and scrape into bowl.
Using mortar and pestle, food mill or food processor, pulverise dried mushrooms into powder.
Heat oil in large frying pan over medium heat. Add leek and garlic; cook until softened, about 4 minutes, stirring often. Stir in red capsicum, turmeric, cumin, coriander, chilli powder, salt and pepper; heat 1 minute. Add tofu and nutritional yeast (if using) to frying pan and cook 2 minutes, stirring often. Add pinto or kidney beans and baby spinach; cook until spinach is slightly wilted and everything is heated through. Stir in mushroom powder and remove from heat. Serve topped with slices of avocado.
Each serving contains: 1428 kilojoules; 18 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 36 g total carbohydrates (4 g sugars, 12 g fibre); 180 mg sodium
source: "One-Frying Pan Meals", alive Australia, Autumn 2015
Tofu Scramble
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
