Tofu Scramble
A Protein-Rich Vegan Breakfast Dish
Versatile Tofu
Tofu is a versatile, high-protein vegetarian food staple made from soybeans. Soy beans have 35 per cent protein, of which 61 per cent can be used by the body. Compare this with 20 per cent protein of red meat, of which 67 per cent can be used. A piece of tofu weighing 125 g or 4 oz provides about half the amount of protein that a steak of the same size would provide. It is an inexpensive, high-quality vegetarian alternative to meat.
Tofu is often used in Asian cooking, but has been adapted to all sorts of Western-style recipes, standing in for meat or eggs, as in the following recipe. Because it picks up the flavours of the ingredients and seasonings in whatever dish it is added to, it can be used in all kinds of recipes, never competing for flavour with other ingredients.
Tofu’s Many Possible Textures
Tofu is sold packed in water and can be soft to firm in texture. Soft tofu can be used for making sauces, soups, and puddings, or added to smoothies. Lending itself to use in a variety of dishes, firm tofu can be prepared in a number of ways. It can be fried to produce a crispy crust, crumbled, or as in this recipe, mashed. Freezing firm tofu produces a meatier textured curd that, when thawed, can be added to stews or chilis in place of meat.
Brunch Dish
This Tofu Scramble recipe makes a great savoury addition to any brunch menu. It’s a low fat, nutrient-dense meal that’s got what it takes to give you the get-up-and-go you need to start any weekend morning with energy.
Tofu Scramble
Ingredients:
- 1 brick medium firm tofu
- 250 ml (1 cup) mixed bell peppers, chopped
- 15 ml (1 tablespoon) Bragg All-Purpose Seasoning
- 1.5 ml (1/3 teaspoon) turmeric
- 5 ml (1 teaspoon)yeast flakes
- 30 ml (2 tablespoons) chives, chopped
Method:
- Set a non-stick pan over medium heat (preferably seasoned cast iron).
- With a potato masher, mash tofu in a mixing bowl and transfer to the heated non-stick pan.
- Add remaining ingredients and stir together till peppers are tender (about 10 minutes). Remove to covered casserole dish till ready to serve.
- Tip: This makes a great filling for sandwiches, wraps or pita pockets. Simply drain in a sieve for a couple of minutes before using.
- For an even more nutritious dish, use Red Star nutritional yeast with vitamin B12.
- For brunch, serve Tofu Scramble with Maple Walnut Waffles.
Reference: Far Eastern Vegetarian Cooking, by Margaret Leeming and May Huang Man-hui
