Tofu Scramble with Spinach
This is the best and only tofu scramble recipe you will need! It is versatile, packed with veggies, and so easy to make. Imagine a skillet filled with vibrant colors and a symphony of flavors – garlic, onions, broccoli, mushrooms, cherry tomatoes, and, of course, the star of the show, extra firm organic tofu. Tofu Scramble with Spinach not only celebrates the goodness of vegetables but also introduces you to the incredible versatility of tofu. It absorbs the savory spices like a champ, turning into a golden delight that's both satisfying and surprisingly delicious.
Jump to RecipeNow, I know what you might be thinking: tofu for breakfast? I used to be an egg-lover too! Trust me on this one! I was once skeptical, but I can confidently say that this scramble is a game-changer.
But what makes this Tofu Scramble truly magical is the addition of baby spinach. As you stir in those vibrant green leaves, watch them gracefully wilt into the mix, adding a boost of nutrients and a touch of freshness. It's a breakfast that's not only good for you but also packs a punch of flavor. This scramble will win you over! So, let's dive into the world of tofu for breakfast (or lunch or dinner!), where each bite promises a step towards a healthier, happier you!
Ingredients and Substitutions
Welcome to the heart of the "Each Healthy Bite" kitchen, where we're about to embark on a flavor-packed journey with our Tofu Scramble with Spinach. Let's dive into the wholesome ensemble of ingredients that make this dish a celebration of health and taste!
1. Extra Firm Organic Tofu (14 oz):
- Our star player! This tofu isn't just a canvas for flavors; it's a protein powerhouse. Packed with plant-based goodness, it's the key to a satisfying and guilt-free breakfast. You won't miss the eggs!
2. Fresh Veggies Galore:
- Garlic (4 cloves): For a kick of aromatic magic that will have your kitchen smelling like a culinary haven. Read more about the health benefits of garlic.
- Onions (¼ cup): The unsung hero adding a subtle sweetness to balance the dish.
- Broccoli Florets (¼ cup): Green goodness that brings both crunch and the amazing nutrients of cruciferous veggies to the party.
- Mushrooms (5, chopped): Earthy delights that complement the tofu's texture beautifully.
- Cherry Tomatoes (¼ cup): Bursting with flavor, these little gems add a juicy surprise to every bite.
- Baby Spinach (1 to 2 cups): A leafy green superstar that takes the health quotient up a notch.
- Of course, add any veggies you would like. The possibilities are endless.
4. Tofu Scramble Seasoning:
- Turmeric Powder (1 teaspoon): The secret behind that vibrant yellow hue, plus its anti-inflammatory benefits. Turmeric powder, derived from the root of the Curcuma longa plant, is renowned for its potent anti-inflammatory and antioxidant properties. Curcumin, the active compound in turmeric, has been linked to various health benefits, including reduced inflammation, improved joint health, and potential protection against chronic diseases. Don’t forget the black pepper! Combining turmeric with black pepper is crucial as it enhances the bioavailability of curcumin, thanks to piperine in black pepper, facilitating better absorption and maximizing the overall health benefits of turmeric.
Garlic Powder (½ teaspoon): Because, let's face it, there's no such thing as too much garlic flavor!
Let's Make Tofu Scramble with Spinach - step by step
How to Make this - Step by Step
Step 1: Get your skillet ready by heating up a tablespoon of olive oil over medium heat.
Step 2: Veggie Burst
Throw in a party of flavors with garlic, onions, broccoli, mushrooms, and cherry tomatoes. Saute them until those tomatoes pop and the veggies are tender. Add any veggies you would like. The possibilities are endless!
Step 3: Tofu Scramble Seasoning
Time to sprinkle in some magic. Season those veggies with a pinch of salt and pepper. We're laying the foundation for taste greatness – every sprinkle counts!
Step 4: Tofu Crumble
Turn off the heat and introduce the tofu to the pan. Crumble it up. This is tofu's time to shine, soaking up all those veggie flavors. There is no need to press tofu for tofu scramble, simply drain and crumble!
Step 5: Tofu Scramble Seasoning:
Add the spice squad – including a little extra salt and pepper – to the party. Turn the heat back on low, and let the magic unfold. Watch as the tofu transforms into a golden hue, mingling with the spices for a flavor fiesta.
Step 6: Spinach
Time to add in those greens. Toss in the spinach and stir until it wilts into the mix. This is the final act, adding a burst of color and a nutrition to your tofu scramble with spinach masterpiece. You can add any greens you would like. Baby kale or arugula would also be delicious healthy bites!
There you have it – a tofu scramble with spinach that's not just a breakfast delight. It is an easy and satisfying lunch or even dinner. Say hello to your new favorite breakfast – trust me you won't miss the eggs. Start your day with a veggie-filled healthy plate of Tofu Scramble with Spinach.
Frequently Asked Questions about Tofu Scramble
Extra-firm tofu is ideal for a tofu scramble. Its sturdy texture allows for easy crumbling and absorption of flavors, resulting in a satisfying and hearty dish.
Absolutely! Tofu scramble is a great make-ahead dish. Cook and refrigerate it, then reheat on the stove or in the microwave when you're ready to enjoy. It maintains its deliciousness and makes for a quick and convenient breakfast or meal prep option.
Get creative with your add-ins! Consider mixing in a variety of veggies like bell peppers, spinach, or zucchini. Experiment with different spices, herbs, or even a sprinkle of nutritional yeast for added depth of flavor. The versatility of tofu scramble makes it easy to tailor to your taste preferences.
Unlike eggs, tofu scramble will stay perfectly fresh in the fridge for two to three days. Simple store it in an airtight container.
While tofu scramble is best enjoyed fresh, you can freeze it for later. Allow it to cool completely before transferring to a freezer-safe container. When ready to eat, thaw in the refrigerator overnight and reheat on the stove or in the microwave. Keep in mind that the texture may change slightly after freezing, but the flavor remains delicious.
Some Healthy Bites about Tofu Scramble with Spinach:
- Garlic is not just a flavorful addition to your dishes; it also boasts numerous health benefits. Rich in allicin, a sulfur-containing compound, garlic has potent antimicrobial and anti-inflammatory properties. It has been linked to cardiovascular health by helping lower blood pressure and cholesterol levels. Additionally, garlic may support the immune system and has antioxidant properties. Read more about garlic!
- Spinach is a nutritional powerhouse packed with vitamins, minerals, and antioxidants. It is an excellent source of iron, which is crucial for maintaining healthy blood and preventing anemia. Spinach is also rich in vitamin K, which supports bone health, and it provides a good dose of vitamin C for immune support. The fiber content in spinach aids digestion, and its antioxidants contribute to overall health and may reduce the risk of chronic diseases.
- Tofu, derived from soybeans, is a versatile and nutritious plant-based protein. It is an excellent source of essential amino acids, making it a valuable protein option for vegetarians and vegans. Tofu is low in saturated fat and contains compounds called isoflavones, which have been associated with various health benefits, including heart health and hormonal balance.
- Turmeric, with its active compound curcumin, is celebrated for its powerful anti-inflammatory and antioxidant properties. It has been linked to the reduction of inflammation, which plays a role in various chronic diseases. Turmeric may also support joint health, aid in digestion, and contribute to cardiovascular health. Combining turmeric with black pepper enhances its bioavailability, maximizing its potential health benefit.
Tofu Scramble With Spinach
Ingredients
- 4 cloves of garlic chopped
- ¼ cup chopped onions
- ¼ cup fresh broccoli florets
- 5 mushrooms chopped
- ¼ cup cherry tomatoes
- 1 T olive oil
- 14 oz. extra firm organic tofu
- 1 t turmeric powder
- ½ t garlic powder
- ½ t salt divided
- ½ t pepper divided
- 1 to 2 cups baby spinach
Instructions
- Heat 1 T olive oil in a skillet over medium heat
- Saute the garlic, onions, broccoli, mushrooms, and cherry tomatoes until the tomatoes burst and the vegetables are tender. Season the vegetables with salt and pepper.
- Turn off the heat and crumble the drained tofu into the pan.
- Add the spices (including additional salt and pepper) and return heat to low.
- Mix until the tofu is yellow in color and the ingredients are nicely mixed.
- Add the spinach and stir until it is wilted.
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