Essential Protein: Tofu Scramble Recipe
This simple tofu scramble recipe is one of our favorite (and fastest) ways to prepare a protein-rich vegetarian dish. I was first inspired to make this dish after tasting a similar preparation at Bloodroot, our local vegan and vegetarian restaurant in the Black Rock section of Bridgeport, Connecticut.
Growing up in Shanghai, China, tofu was on my plate a few times a week. As a child, I adored it stir fried with fresh bok choy that my parents would purchase at the daily vegetable market, or in a warming bowl of mung bean noodle soup. Today, my family enjoys this versatile and nutritious soybean product at least once or twice a week. Tofu is an excellent source of vegan protein, as well as calcium. Did you know that one serving of firm tofu provides over 25% of the recommended daily value of calcium?
Tofu is made from the curds of soymilk, which is derived from the protein-rich soybean plant. Soybeans are a species of legumes indigenous to East Asia. They have been a central part of the Far Eastern diet for a very long time. In fact, soybeans were first domesticated in China at least 3,000 years ago. Some historians believe domestication might have occurred as much as 9,000 years ago!
Tofu is one of the easiest ways to digest this nutrient rich bean. The curds of the soymilk are pressed into blocks. The amount of time that the curds are pressed determines the level of firmness of the final product. For the tofu scramble, we recommend using firm or extra firm tofu. To best support the health of your body and the environment, please invest in organic, GMO-free tofu and other soy products. If you live in or around Connecticut, you might want to check out the tofu made by a small, local company called The Bridge. It’s delicious!
Tofu Scramble Recipe
Serves 4 people
- 1 package of Organic, Non-GMO Firm Tofu
- 1/2 Onion, diced
- 1 clove of Garlic, minced
- 2 tablespoons White Miso
- 1 tablespoons Soy Sauce or Tamari
- 3-4 tablespoons Water
- 1/2 teaspoon Salt
- 2 teaspoons Turmeric
- ½ to 1 teaspoon Cumin
- Optional: 1/2 to 1 teaspoon Curry Powder Mix
- 1-2 tablespoons Grape seed or Olive Oil
- Optional: 1 Green Chili
- Optional: A few sprigs of Fresh Cilantro
- Optional: Sliced Mushrooms or Peppers
- Cut the tofu into ½” cubes
- Whisk together the white miso, tamari, water, turmeric, and cumin.
- Warm a skillet or wok over medium-high heat. Add the onion and garlic. If you are using mushrooms and/or peppers, add them after 1-2 minutes. Sauté until the vegetable are softened, about 3-5 minutes. Next, add the tofu.
- Use a wooden or bamboo spatula to crush the tofu into smaller pieces. Continue cooking for about 5 more minutes, stirring regularly.
- Add the salt and, if using it, chili pepper.
- Enjoy! You might want to dress the dish up with a bit of fresh cilantro. Serve as is or along side sautéed greens and nourishing grains.
recipe by Wei Bertram
photos by Chloe Bolton