INGREDIENTS
SCRAMBLE
- 14 ounces extra-firm tofu (1 block)
- 1-2 Tablespoons olive oil
- 1/2 medium onion (diced small)
- 1 medium red bell pepper (diced small)
- 1/2 cup black beans, drained and rinsed
FOR THE SAUCE
- 1/2 tsp sea salt (reduce amount for less salty sauce)
- 1 tsp garlic powder
- 1 tsp ground cumin
- 1/2 tsp chili powder
- Water (to thin)
- 1/2 tsp turmeric (optional)
DIRECTIONS
1. Pat tofu dry and roll in a clean, absorbent towel or paper towels. Set the tofu on the counter with something heavy on top, such as a cast-iron skillet, for 15 minutes.
2. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
3. Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and bell pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.
4. Add black beans, and stir to combine with onion and bell pepper and cook, about 2 minutes.
5. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
6. Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
VARIATIONS & TIPS
• Would be great served with your favorite salsa, a sprinkle of cilantro or a sliced avocado.
• Try making this into a breakfast burrito – fill a whole wheat wrap with the tofu scramble and wrap up for an on-the-go breakfast.
• Use any leafy greens in this recipe (kale, spinach, Swiss chard).
• If you like it spicy, try adding a pinch of cayenne pepper to the sauce mixture.
NUTRITION FACTS
Calories: 235 cal, Carbohydrates: 15.8g, Fiber: 5.8g, Sugar: 3.1g (0g added sugar), Protein: 16.9g, Fat: 11.9g, Saturated fat: 1.6g, Cholesterol: 0mg, Sodium: 410mg
YIELD: 4 servings
SOURCE: Adapted from minimalistbaker.com
Watch the cooking demo below and download the recipe to make it yourself.
Presented at the Mount Carmel von Zychlin Healthy Living Center
Monthly Cooking Demo October 2023