Budget friendly and protein packed, tofu is another one of those template foods; a blank slate just waiting for your flavor instructions. This vegetarian dish uses curry to provide an anti-inflammatory hit in addition to deep, rich taste. Better yet, any variety of veggies can be used. The result? A super quick breakfast, lunch, or dinner that satisfies, energizes, and holds well.
Curried Tofu Scramble
Serves 4
12 ounces firm tofu, drained, pressed, and crumbled
1 ½ Tbs. mild curry powder
1 medium red potato, diced small
1 cup broccoli florets, cut small
¼ cup water or vegetable stock
3 Tablespoons olive oil
1 medium yellow onion, sliced
2 cloves garlic, minced
Black pepper to taste
1 Tbs. tamari soy sauce, more to taste
1 medium carrot, shredded
2 scallions, thinly sliced
Crumble the tofu into a bowl and sprinkle with the curry. Stir gently to combine.
Bring a small pot with steamer insert to a boil. Add potatoes, cover and cook for 6-8 minutes until just tender. Add broccoli florets to the pot and continue to cook until tender crisp, another 3 minutes. Remove the steamer from pot and set aside.
Heat a large skillet over medium heat and add the oil. When the oil shimmers add the onions and a pinch of salt. Cook the onion until soft and slightly golden, 5-6 minutes, then add the garlic and cook until fragrant, another minute or so.
Add the tofu and steamed vegetables to the onions. Season with tamari to taste and some black pepper. Mix gently but well, and cook for another 2-3 minutes, stirring as necessary, so tofu can absorb flavors. Remove from heat and gently mix in shredded carrot and scallions.
Catherine McConkie 2016, all rights reserved
Chef C’s Cooking Tips:
- This is a dish with endless possibilities!
- red peppers, celery, zucchini, green beans, or shredded cabbage could get added to the sauté step with the onions
- nutrition effects can be bumped up even further by adding some fresh minced ginger and or jalapeno in with the garlic
- swap diced sweet potatoes and cauliflower for the red potato and broccoli
- chard, baby spinach, or chopped kale could easily go in at the end
Posted by Catherine McConkie, NC
