Focus on protein: Tofu scramble

I spoke recently about eating more protein as I’m working out. I think I get enough protein, but as an active vegetarian, there is always a reason to monitor protein intake.  And sometimes my body is just telling me to eat more protein, I can tell!

Here is a good guide of how much protein everyone needs and common sources and amounts of protein in the vegan diet and a regular diet.

I always love tofu scrambles when I find them on restaurant menus but had never made my own. I’m not really sure why I hadn’t, but I found a recipe on The Daily Meal (which a few days later seemed to have been removed, but trust me, it’s a great recipe) that included some of the exact foods I got from my CSA that week and some of my other favorite go-to foods I always have around. The perfect first tofu scramble recipe. It was really good, with a mix of vegetables, chickpeas, potatoes and spices, creating a nice balance of flavor and texture.

Tofu scramble

Mixed vegetable, chickpea and tofu scramble

 Mixed vegetable, chickpea and tofu scramble

Serves 2
Ingredients
  • Block of firm tofu, pressed and crumbled
  • 1/2 cup chickpeas
  • 1 tsp olive oil
  • 1 clover garlic, minced
  • 1/4 cup diced onion
  • Water or vegetable stock as needed, to saute
  • 3/4 cup peeled cubed butternut squash
  • 1 medium red potato, cubed
  • 1 cup spinach leaves
  • 2/4 tbsp oil-packed sun-dried tomatoes
  • 1/4 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 tsp dried oregano
  • 1 tbsp nutritional yeast (optional)
  • 2 tsp soy sauce
  • Salt and pepper to taste
Directions
  1. In a small bowl, mash chickpeas.
  2. In a large saute pan, heat the olive oil over medium-high heat. Add onion and garlic, cooking until soft, about 2-3 minutes. Add potatoes, squash and 1/3 cup liquid. Cover and saute until fork-tender, about 7-9 minutes.
  3. Uncover and add the tofu, turmeric, cumin, soy sauce, salt, pepper and more liquid to saute. Combine all ingredients. Stir in the chickpeas. Cook for 3-5 minutes.
  4. Mix in the spinach until wilted, sun-dried tomatoes and nutritional yeast.

Leave a Reply