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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!



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

1 14-ounce block of firm tofu
2 tablespoons avocado oil plus more for the pan
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 or 2 large potatoes on the plate. Press the tofu for at least 15 minutes and preferably 30 minutes.

2. While the tofu is sitting, put 2 tablespoons oil  in a medium-sized mixing bowl followed by all the remaining ingredients. Stir with a whisk and set aside until you’re ready to cook the tofu.

3. Remove the plate off the tofu and pour off the water. Transfer the pressed tofu to the mixing bowl and mash it with a potato masher or pastry cutter. Then stir the ingredients until all of the tofu is well coated with oil and spices.

4. Heat a large iron or non-stick skillet on medium-low heat. An iron skillet may need up 1/2 to 1 tablespoon oil, and a non-stick may need just a little oil smeared on the surface. Add the spiced tofu and cook uncovered for 5 to  10 minutes, stirring occasionally until some of the tofu browns. 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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