Here’s a colorful and tasty spinach or arugula scrambled tofu that’s festive enough for a company brunch, but simple enough to make for a weekend meal for you and yours. Serve with fresh bread and a fruit salad (or some simply sliced fruit — oranges go nicely with this. For serving a bigger crowd, this recipe is easy to double..
Diced or mashed tofu? Some tofu scrambles are presented with diced tofu, and sometimes the tofu is mashed — the difference is more one of texture than flavor, so the choice is yours. Make sure to see a slew of ways to vary this scramble with other vegetables following the recipe box.
Vegetable variations for scrambled tofu
Try these variations, adding or replacing from one to three of the following to your scramble, in whatever combinations you wish. Vary the veggie combinations every time you make this, and it will be a quick dish that you’ll never tire of. The quantities given here are guidelines. You can add more or less than what’s suggested, as long as you don’t over- or underwhelm the amount of tofu!
- Broccoli: Before starting the scramble, combine 1 to 1 1/2 cups finely chopped broccoli and a small amount of water (just enough to keep the pan moist) in the skillet you intend to use for the scramble, and sauté over medium heat, stirring frequently, until bright green. Drain off any excess liquid. Transfer to a plate or bowl, then add to the scramble in step 4.
- Mixed Mushrooms: Before starting the scramble, clean and slice 6 to 8 ounces baby bella, cremini, or white mushrooms. Or you can use a couple of varieties, adding more unusual types like shiitake or oyster mushrooms to the mix. Before starting the scramble, wilt the mushrooms down in the skillet you intend to use for the scramble, about 4 to 5 minutes, then drain off any excess liquid.Then proceed with the recipe as directed.
- Hearty Greens: In place of spinach or arugula, use heartier leafy greens. Before starting the scramble, stem and thinly slice 6 to 8 ounces of kale, collard greens, or chard. Steam the greens with a small amount of water in the skillet you intend to use for the scramble, just until bright green. Drain off any excess liquid, and transfer to a plate or bowl. Add to the scramble in step 4.
- Onions: In the skillet you intend to use for the scramble, sauté a medium or large chopped onion (as you prefer) in a little olive oil or vegan butter. Then proceed with the recipe as directed.
- Fresh herbs: Use about 1/4 cup finely chopped fresh parsley, cilantro, or basil; or about 2 tablespoons minced fresh dill. Fresh oregano or thyme are nice when available, in smaller quantities. Just remove the tiny leaves from the Chives are fantastic in the spring, simply snip them into small bits. Add to the scramble in step 4.
- Zucchini and/or yellow summer squash: Use 1 medium zucchini or yellow summer squash, or 1 small squash of each variety. Cut into quarters lengthwise, then slice 1/4 inch thick. Add some strips of sun-dried tomato to add zip to this otherwise mild veggie. Since these squashes cook quickly, simply add to the skillet at the same time as the tofu in step 2.
Recipe adapted from Vegan Holiday Kitchen by Nava Atlas. Photos by Susan Voisin, FatFreeVegan.com
- 14-ounce tub firm or extra-firm tofu
- 1 tablespoon olive oil
- 1 medium red bell peppers, cut into strips
- 1 teaspoon salt-free seasoning blend
- 1 teaspoon good-quality curry powder, or more, to taste
- 2 scallions, sliced
- 1 medium firm, ripe tomatoes, diced
- 2 to 3 ounces baby spinach or arugula leaves, or half of each
- Salt and freshly ground pepper to taste
- Dried hot red pepper flakes to taste, optional
- Cut the block of tofu into 6 equal slabs. Blot well between layers of clean tea-towel or paper towels. Cut the slabs into 1/2-inch dice, or you can mash the tofu if you prefer.
- Heat the oil in a wide skillet. Add the tofu and bell pepper and sauté over medium heat, stirring frequently, until the tofu is touched with golden spots on most sides and the bell pepper has softened.
- Sprinkle in the seasoning blend and curry powder and stir until the tofu is more or less evenly coated with the spices.
- Stir in the scallions and tomatoes and cook for 2 to 3 minutes, or until softened.
- Add the spinach or arugula, cover, and cook until wilted. Stir the spinach into the tofu mixture. Remove from the heat, season with salt and pepper, and serve from the skillet.
Amount Per Serving: Calories: 184Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 132mgCarbohydrates: 9gFiber: 4gSugar: 4gProtein: 15g
Nutrition data is always an estimate depending on program used to calculate and exact products used.
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