Tofu scramble has been a popular vegan and vegetarian breakfast dish. It can also be used by non-vegetarians who must limit their intake of eggs. Similar to scrambled eggs it is also rich in fiber, low in fat and free of cholesterol. In addition to the onions and green peppers in the recipe, try adding vegetarian bacon bits substitutes, seitan (wheat gluten), or experiment with different vegetable combinations, such as green onion, spinach, and mushrooms. The possibilities for this dish are unlimited! If you like it hot as a little cayenne pepper Wrap in a 100% whole grain tortilla for a light and easy breakfast burrito.
- 1/2 green bell pepper, diced
- 1/2 yellow onion, diced
- 1 block tofu, drained and pressed
- 2 tbsp non-stick spray, canola oil or natural non-GMO butter replacement
- 1 tsp garlic powder or fresh chopped garlic
- 1 tsp onion powder or fresh chopped onion
- 1 tbsp sodium reduced soy sauce or Vegit
- 2 tbsp nutritional yeast
- 1/2 tsp turmeric (give give the dish a light yellow egg-like color)
1.Slice tofu into one inch cubes.
2.Using your hands or a fork, crumble it slightly.
3. Sautee pepper and onion, then crumble tofu in the oil for 3-5 minutes, stirring often.
4. Add the remaining ingredients
5. Reduce the heat to medium and cook 5-7 more minutes, stirring frequently and adding more oil if needed.
Wrap in a warmed 100% whole grain flour tortilla with a bit of salsa for a breakfast burrito or top with soy cheese or regular cheese.
Nutrition Tips: Tofu – Tofu: Tofu also known generally as bean curd is a food made by coagulating soy milk and pressing the resulting curds into white blocks of various textures. It is a common ingredient is the cuisines of East Asia and Southeast Asia particulary in China, Japan, Korie, Indonesia and Vietnam. It is a key ingredient in the western vegan, vegetarian, macrobiotic and natural food recipes due to its high protein content flexibility of flavor and texture
Originating in China about 100 BC it was eventually introduced to Korea and then Japan. Much of its popularity spread along with Buddhism since many Buddhists were vegetarians and Tofu and most other soy based products are among the highest sources of protein in the vegetable kingdom.
Tofu can be served fresh but in the west it is usually packages in aseptic packaging, dehydrated, or when refrigerated as plain or flavored (teryaki tofu, barbeque tofu, marinated etc.) It will be labeled as silken, soft, firm or very firm. Including Tofu has a very subtle almost bland flavor which makes it a perfect ingredient in savory and sweet dishes. It is often seasoned or marinated to suit the dish.
Tofu is low in calories and fat and is rich in iron. Some tofu is also high in calcium and/or magnesium since these are often contained in the coagulants used in the manufacturing process.