Tofu Scramble

I have been itching to cook with nutritional yeast. I know… it doesn’t sounds that appealing, but trust me, it is delicious! Nutritional yeast has a creamy & cheesy flavor when added to vegan dishes. It also has a beautiful bright yellow color that I can’t help but get excited about (yellow is my favorite color).

For my first attempted dish with nutritional yeast I decided to make a tofu scramble. The recipe makes two servings so I ate it for breakfast with sautéed peppers and spinach, then for lunch mixed in with some leftover faro, more spinach and a drizzle of Soy Vay. Both left me satisfied and happy.

Here is the tofu scramble recipe. Add whatever you would otherwise add to an egg scramble, or get creative and think of something completely unique!

Served over sauteed peppers & spinach for breakfast

Tofu Scramble

Ingredients

• 8 oz extra-firm tofu
• 1 Tbsp soy sauce
• ½ tsp turmeric
• ½ tsp cumin
• ¼ tsp onion powder
• 2 Tbsp nutritional yeast

Soy sauce and spices to mix with tofu before you sauté 

Preparation Instructions

1. Press excess water out of tofu
2. Mix soy sauce, turmeric, cumin and onion powder together.
3. Crumble tofu and mix into marinade.
4. Sautee tofu over medium heat for about 5 minutes.
5. Mix in nutritional yeast and remove from heat.
6. Makes two small servings.

Extra-firm Tofu

Press out the water

Crumble

Saute until desired texture is reached & color deepens.

Mix in nutritional yeast

Serving Suggestions

• Serve as you would an egg scramble with sautéed veggies & maybe some chicken or veggie sausage. Add hot sauce if you like it spicy.
• Mix it into a bowl with grains and spinach. Toss with Soy Vay.

Leftovers for lunch!

Fuel Facts

Numbers: 115 calories, 12 g protein, 6 g fat, 3 g carbs, 1 g fiber

            **For 1 serving (half of recipe)

Ingredient Breakdown:

v Tofu – This plant-based protein is made from soybeans. It is inexpensive and very versatile in the kitchen. Soft tofu is great for blending into creamy sauces, while extra firm tofu is ideal for cubing and serving as a meat substitute. Soy has been shown to reduce cancer risk and lower cholesterol. When eating soy from whole food sources, you do not need to worry about increased risk for breast cancer which has been thrown about in the media. These associations have only been made in animal studies and at very high intakes which would be difficult to obtain from whole foods alone.

v Soy Sauce – Use in place of oil for great flavor without adding fat or calories. Make sure to buy low sodium soy sauce to avoid lots of unnecsaary salt.

v Tumeric – This spice does it all. It acts as an anti-inflammatory, antioxidant and antibacterial agent to name a few. The anti-inflammatory effect is due to the curcumin contained in the spice. Curcumin may be helpful in the treatment of inflammatory bowel disease as well as rheumatoid arthritis.

v Cumin – Used in abundance in Indian and Mexican cuisines, cumin is loaded with iron, good for digestion and may be anti-carcinogenic. The spice packs a lot of flavor so a little usually goes a long way.

v Nutritional Yeast – This is a deactived yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12 which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.