Tofu kale scramble

This dish is a hearty plant-based alternative to scrambled eggs.

Tofu is a protein-rich food made from bean curd and provides a meatless option that is highly versatile in home cooking. When frozen then thawed, washed, and crumbled, tofu can be used as a substitute for ground beef in many dishes. Tofu is delicious used in stir-fries, burritos, curries, stews, or as an egg alternative as in this recipe. Eating more plant-based meals has the added benefit of being sustainable for the environment.

This recipe was submitted by Kimberly Oshita, RD.

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Servings: 5 1-cup servings

Ingredients

  • 16-ounce block extra firm tofu, sliced and very well-drained or pressed*
  • 1 teaspoon turmeric
  • 2 teaspoons liquid aminos or shoyu (or low-sodium soy sauce)
  • 2 teaspoons chili flakes
  • 1 teaspoon cumin
  • 1 to 2 teaspoons olive oil
  • 6 cloves garlic, chopped
  • 1 bunch kale 4 cups tightly packed torn kale leaves, washed, de-stemmed, and chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, chopped
  • Pepper to taste
  • Optional: Salt

*To press tofu: Slice tofu into long strips. Use paper towels or a dish cloth and weave it between the slices. Stack them on the counter and place something with a bit of weight on top (like a dish) and set aside for a few minutes. 

Directions

  1. In a small bowl, combine turmeric, liquid aminos, chili flakes, and cumin. Set aside.
  2. When the tofu is drained, heat olive oil in a skillet over medium heat. Add the garlic and brown for two minutes.
  3. Crumble tofu slices into the pan with your hands or a spatula. Sprinkle the turmeric mixture over the tofu and stir so that each piece of tofu is seasoned.
  4. Add the kale, pepper, and onions and cook until the kale has become tender, about 10 minutes. Taste and don’t be shy about adding more turmeric, cumin, and chili flakes. 

Nutrition Information (per serving)

  • Calories: 170
  • Total fat: 8 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 190 mg
  • Total carbohydrate: 10 g
  • Dietary fiber: 3 g
  • Sugars: 3 g   
  • Added sugar: 0 g
  • Protein: 16 g

Note: Nutrition information does not include added salt.

Contributor

Leticia Nagata, RD