Basic “Cheesy” Tofu Scramble

Hey guys! Sorry I didn’t post much this week. I didn’t cook anything exciting or super delicious until yesterday and I’ve been busy with work.

But I’m back today with a delicious recipe! This was actually my first attempt at a tofu scramble and it tasted quite delicious. I plan to keep tweaking this recipe and trying new ingredients, but I think this is a very good basic recipe to have on hand.

I’ve also been experimenting with oil-free cooking, since I’ve become pretty convinced that oil is not healthy and often unnecessary. It worked wonderfully in this recipe, but feel free to saute the veggies in oil if that’s your thing!

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Basic “Cheesy” Tofu Scramble
Serves: 2

INGREDIENTS

  • 1/2 cup yellow onion, chopped
  • 1/2 cup yellow or red bell pepper, chopped
  • 1 1/2 cups broccoli, chopped
  • 1 cup packed baby spinach
  • 1 14 oz. package extra firm tofu
  • 1/4 cup nutritional yeast
  • 1 tsp. garlic powder
  • 1/2 tsp. turmeric
  • 1/4 – 1/2 tsp. chili powder (depending on if you want spicy or not!)

INSTRUCTIONS

  1. Chop up your vegetables. Heat a pan over medium heat and add some water or vegetable broth. Add onions and saute for about 5 minutes, adding more water/broth as necessary to keep onions from sticking to the pan.
  2. Add bell pepper and cook for another 2-3 minutes.
  3. Meanwhile, drain tofu and press gently to remove any excess water, but you do not have to get all of the water out. Crumble tofu and add to pan. Let the water cook out for about 5 minutes.
  4. Add broccoli and continue to let the tofu cook out its water for 5-10 minutes, until the pan starts to get dry.
  5. Add nutritional yeast, garlic powder, turmeric, and chili powder and mix together.
  6. Add spinach and stir, cooking for another 2-3 minutes. Add a small amount of water to the pan if the tofu starts to stick.
  7. Divide onto two plates and serve!

Additionally, here are some meal pictures from the past week, most of them quite successful :)

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This dinner was actually pretty delicious. I cooked some brown rice and green lentils on the side while I sautéed some onion, yellow pepper, carrot, broccoli, and snow peas in some green curry paste. I just mixed everything together and it was a pretty delicious curry-tasting lentil-rice-veggie bowl.

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This was my dinner out on Saturday night. Not great. Why do restaurants completely DOUSE their roasted veggies in olive oil? I understand that some people aren’t cool with going oil-free, but honestly, 1 Tbsp of oil is the MAXIMUM that you need for an entire sheet of vegetables. Also, the tofu was not crispy or baked or anything, so it was fine, but not wonderful. Oh well.

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Super easy pasta dish. I just cooked up some whole wheat spaghetti and added the cauliflower to the boiling water 5 minutes before the pasta was done. I drained it, added it back to the pot, and added a bunch of spinach to wilt. I then topped it with a “hummus sauce” which was just a tub (1 cup) of garlic hummus thinned out with 1/3 cup of water or so. Not bad!

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Weird mish-mash dinner of roasted brussels sprouts, roasted sweet potato fries, and rice cooked with tomato sauce. I don’t think I cooked the brussels sprouts for long enough, but overall this wasn’t bad.

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RED RASPBERRY OATMEAL! With a side of coffee :) I’ve been adding 1/2 cup frozen or fresh fruit to my oatmeal instead of nut butter every morning and it makes it so much more filling. It also makes me feel good that I’m starting off my day with some produce!

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Why do smoothies taste so much better out of a bowl? This smoothie was unsweetened almond milk, frozen blueberries and peaches, spinach, a bit of vanilla protein powder, and cocoa powder, topped with hemp seeds.

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This was just a simple stir-fry mixed with some jasmine rice. I’ve been trying for YEARS to find a go-to Asian stir-fry sauce and have yet to find one. This one was fine, but nothing to write home about.

That’s it for the week. Have a wonderful weekend! I’m off to tackle 17 miles tomorrow morning….

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