Scrambled Tofu With Wilted Greens

Are you a fan of tofu? You might enjoy this scrambled tofu which is the plant-based eater’s scrambled eggs! It can be served as a breakfast or lunch food and is high in protein. I eat it accompanied by healthy steamed vegetables such as zucchini, dandelion greens and/or kale. For a heartier meal, I often add air-fried home-fries or air-fried roasted potatoes!(recipe link)

It’s officially summer, and we are experiencing a heat-wave with temps reaching 98 degrees. I’m trying to make some lighter meals! 

In my previous post, I shared the amazing health benefits of eating leafy greens (link to post). I’m following my own advice and making sure I eat some wilted greens to accompany this easy tofu scramble.

Basic crumbled white tofu before I mix it up with the yellow turmeric and seasonings to make it yellow looking and tasty.

The basic tofu recipe is simple and is made by crumbling some firm tofu (I use my clean hands) and adding seasonings including turmeric for color. Tofu is versatile and absorbs the flavors of anything you add to it. I usually add garlic powder, salt, pepper, and turmeric or once in a while- curry powder!!

After making the scrambled tofu base, I may add scallions, or sautéed onions, chopped red pepper, capers, chopped dill, or whatever I have on hand. 

Whether you’re a vegetarian/vegan or just someone looking to incorporate more plant-based meals into your diet, I think you will like this plant-powered gluten-free breakfast idea.

Tofu, also known as bean curd, is made from soybeans and has been a staple in many Asian cuisines for centuries. It is extremely versatile and can be cooked in countless ways. I buy it packaged in the refrigerator case near the produce section at most supermarkets.

This recipe (serves 4) is fast and easy to make, requires heating rather than real cooking, and is quite satisfying. It is amazing how it mimics scrambled eggs! If you only want to make 1 serving, use 1/4 block of tofu and adjust seasoning and add-ins. 

Ingredients:

• 1 block (14-16 oz) firm tofu, drained
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1/2 teaspoon turmeric (for color and flavor)
• Salt and pepper to taste
• Fresh herbs (such as parsley or cilantro)
•  If you want to add the side of greens : 
• 2 cups chopped kale (stems removed and bite size pieces)
• 1 cup chopped dandelion greens (optional, but highly recommended!)

Directions: 

1. Prepare the Tofu:

   • Remove the tofu from the carton, drain and pat it dry with paper towels to remove excess moisture. Crumble the tofu into bite-sized pieces with your clean hands or a fork. (but don’t mash it- it will crumble very easily with your hands.)

2. Cooking the Scramble:

   • Sauté the diced onion (in 1/4 cup of water), stirring frequently until translucent, about 3-4 minutes. Add minced garlic and cook for another minute.

   • Stir in the diced bell pepper and cook for 2-3 minutes until slightly softened.

   • Sprinkle turmeric over the tofu and mix well to evenly distribute. Turmeric not only adds a vibrant yellow color but also provides anti-inflammatory benefits.

     • Add the crumbled tofu to the skillet, breaking up any large chunks with a spatula. Heat for 5 minutes, stirring occasionally, until the tofu starts to brown slightly.

3. Adding the Greens:

   • Add the chopped kale and dandelion greens to another  skillet. Add 1/2 cup of water. Cover and steam the greens for  3-4 minutes if you prefer a softer green or until the greens are wilted for a firmer green. 

4. Seasoning and Serving:

   • Season the scrambled tofu with salt and pepper, adjusting to taste.

   • Garnish with fresh herbs such as chopped parsley or cilantro for a burst of freshness.

5. Enjoy!

More Tofu Adventures:

Here are a few additional ideas to incorporate this versatile ingredient into your menus:

• Tofu Stir-Fry: Marinate tofu cubes in gluten-free soy sauce, ginger, and garlic, then stir-fry along with your favorite vegetables and serve over cooked brown rice or cooked quinoa.

• Tofu Tacos: Crumble tofu and add (GF) taco seasoning, sauté with onions and peppers, and serve in gluten-free corn tortillas with salsa and guacamole.

• Tofu Buddha Bowl: Arrange baked tofu cubes (recipe link) on a bed of mixed greens, quinoa, roasted veggies, and drizzle with tahini dressing.

Tofu truly opens up a world of possibilities for increasing your plant-based eating, whether you’re cooking for yourself, your family, or feeding a plant-based friend. It’s a fantastic way to boost your protein intake while enjoying delicious, nutritious meals.

Until next time, happy cooking and happy eating!

My Notes: 

1. Is tofu (soy) good or bad for you? For many years we were advised against eating soy- However, current research is showing that it may not have deserved the bad rap and that it may actually be good for you. A New York Times article from 2023 covers the controversy extensively-Link to article (source). 

2. Video- Is Soy Healthy? Here’s the Truth | Dr. Neal Barnard

A very in-depth look at the research on soy explained by Dr. Bernard (video is about 23 minutes)