Dairy-Free, Gluten-Free, Nut-Free, Vegan
SERVES 4
PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES
Tofu scrambles as well as eggs and is a great vegan-friendly protein option that has both antiangiogenic and DNA health properties. It also contains antioxidants and calcium. It pairs well with all vegetables, but especially savory mushrooms. Consider serving this scramble with a slice of sourdough toast and some balsamic vinegar–dressed greens.
2 tablespoons extra-virgin olive oil
½ yellow onion, diced
2 garlic cloves, minced
8 ounces (2 cups) sliced mushrooms
1 (12-ounce) package firm tofu, pressed and crumbled
1 teaspoon turmeric
¾ teaspoon salt
½ teaspoon freshly ground black pepper
Bioactive ingredients:
onion, garlic, mushroom, tofu, turmeric
1.
In a large skillet, heat the oil over medium heat.
2.
Add the onion, and sauté for 3 to 5 minutes, or until translucent.
3.
Add the garlic and mushrooms. Cook for 2 to 3 minutes, or until the mushrooms have softened and the garlic is fragrant.
4.
Add the tofu, and sauté for 4 to 5 minutes, or until slightly browned. If the tofu sticks to the skillet, add 1 teaspoon of water, and lightly scrape the bottom.
5.
Stir in the turmeric, salt, and pepper. Remove from the heat. Serve hot.
Per Serving:
Calories: 206; Total fat: 14g; Saturated fat: 2g; Protein: 15g; Total carbohydrates: 8g; Fiber: 3g; Sugar: 2g; Cholesterol: 0g
VARIATION:
You can use any type of vegetables you like as a replacement for the mushrooms in this scramble. Some options include peppers, tomato, scallions, broccoli or broccoli rabe, or zucchini. Depending on what you use, you may need to increase the cooking time. You can also add some shredded cheese if you like; consider Gouda or muenster.