Southwest Tofu Scramble

INGREDIENTS

• 14 ounces extra-firm tofu (1 block)
• 1-2 tablespoons olive oil
• ½ medium onion, diced small
• 1 medium red bell pepper, diced small
• ½ cup cooked or canned black beans, drained and rinsed well

For the sauce:

• ½ teaspoon salt (or reduce amount, if desired)
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• Water (to thin)
• ½ teaspoon turmeric (optional)

DIRECTIONS

1. Pat the tofu dry with paper towels. Slice the tofu in half length-wise. Place tofu on a plate or cutting board with a layer of paper towels both above and below it. Place a heavy plate, skillet, or cutting board on the top layer of paper towels. Let sit for at least 15 minutes to press out additional water from the tofu.
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. Warm a large skillet over medium heat. Once hot, add olive oil and heat until shimmering. Add onion and bell pepper. Cook until softened, about 5 minutes.
4. Add black beans, stir to combine with onion and pepper, and cook for 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

• This dish 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

YIELD: 4 servings

Calories: 235 per serving, 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

SOURCE: Adapted from minimalistbaker.com

Presented at the Mount Carmel von Zychlin Healthy Living Center Monthly Cooking Demo October 2023

Watch the cooking demo video below for extra tips and guidance!