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Tofu for Brunch, Lunch, or Dinner

Whether you are vegetarian, vegan, or a flexitarian who wants to eat less meat to do your part for the environment, tofu can be surprisingly delicious—as you will learn when you make this recipe for Savory Scrambled Tofu. It’s a perfect dish for any late-morning brunch, lunch, or dinner.

Because tofu is especially easy to work with, I will often add it as the protein alongside a simple vegetable soup, such as my now-famous Asparagus Soup or Carrot Soup with Coconut Milk (Sacred & Delicious page 99). But’s this scrambled tofu is also a lovely brunch centerpiece with a little avocado toast on the side.

Since my husband and I avoid animal proteins, I’m careful to include plant-based proteins in every meal whether they’re cooked dals, lentils, or beans—many varieties and all cooked from scratch, no cans. We are especially fond of whole green mung beans, as anyone who has ever participated in our 21-Day Delicious Detox Challenge is well aware! I also add nuts and seeds to salads and sides when they complement a dish. For me, protein is a must as it satisfies my hunger and keeps me grounded, along with its other well-known essential health benefits.

Although tofu has its critics, I cook with tofu once or twice a month. If the tofu is organic, the accumulated research shows that it is perfectly safe. And an organic label means this tofu was not made from GMO soybeans.

Would I eat tofu every day? No, but that’s because I find it’s not as easy to digest as legume-based soups. When, however, tofu is cooked with enough of the right spices—fresh ginger, garlic, and turmeric—I can eat a meal or two of tofu and feel just fine. Millions of Japanese have eaten tofu daily for at least two thousand years—and have better health outcomes than most Americans!

Enjoy this delicious Savory Scrambled Tofu the next time you want to add a quick-and-easy vegetable protein dish to your menu!

Print

SAVORY SCRAMBLED TOFU

About 20 minutes active (plus 30 minutes to press the tofu)
Serves 3 to 4

1 14-ounce block of firm tofu
2½ tablespoons avocado oil, divided
1½ tablespoons Bragg Liquid Aminos
1 teaspoon prepared brown mustard such as Grey Poupon or Guldens
2 teaspoons freshly grated ginger
1 large garlic clove, pressed
1½ teaspoons ground cumin
1½ teaspoons ground coriander
2 teaspoons ground turmeric
1 teaspoon dried basil
1 to 2 pinches GF asafetida (optional)

Time Saver: You can save a few minutes by using dried spices but use half as much ginger if switching to powder. Onion granules are also a nice touch.

1. Press the tofu block by placing the whole block on a heavy dinner plate; then cover the block with a second plate. Place a heavy object such as a cookbook on the plate. (I also place a large sweet potato on the book to keep it steady.) Press the tofu for at least 15 minutes and preferably 30 minutes. After pressing, pour off the water. Move the pressed tofu to a mixing bowl and mash the tofu with a potato masher.

2. When ready to cook, heat a large iron or enamel skillet on medium-low heat. Add the oil, Bragg’s, and remaining ingredients to a 1-cup measuring cup or small bowl and whisk everything together. Pour the oil and spice mixture into the mixing bowl with the tofu. Stir well with a spatula to combine all the ingredients.

3. Add the remaining ½ tablespoon of oil on the warm pan.Add the spiced tofu and let it brown for about five minutes. You may want to flip it or stir it gently so it browns evenly, and depending on your stove, you may want to lower the heat. Serve immediately.

Ayurvedic Note: Tofu will increase vata, but it is balanced by all the other ingredients, especially the ginger, garlic, mustard, and asafetida.

Add some freshly chopped cilantro before serving.

Add a dash of cayenne, if you wish.

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