I find that many people underestimate how valuable soy (and particularly tofu) is as a culinary tool to help increase plant-based protein intake.
Don’t believe that tofu is truly versatile enough to replace animal protein in a dish? An extra firm brick of tofu contains a comparable amount of protein and iron to 6 large eggs, for a similar cost per serving. Just in case you needed proof, pictured here is a gorgeous recipe featuring tofu as a plant-based alternative to animal protein.
Today’s post is one of two tofu-based recipes featured on my site and sponsored by Archer Daniels Midland. All opinions about soy are genuine and my own.
Tofu Spinach Scramble with Sweet + Red Potato Side
Recipe prepared by Emily Rykaczewski
4 small red skinned potatoes, chopped into 1-inch pieces (approximately 2-3 cups)
2 sweet potatoes, chopped into 1-inch pieces (approximately 2-3 cups)
2 garlic cloves, minced
1 large onion, chopped into ½-inch pieces (approximately 1 cup)
½ teaspoon black pepper, divided
½ teaspoon paprika, divided
5 tablespoons water
1 cup spinach
1 brick extra firm tofu
4 mushrooms, chopped (approximately 1/4 cup)
1 red bell pepper, chopped (approximately 1 cup)
3 tablespoons olive oil
1 teaspoon garlic powder
½ teaspoon cumin
¼ teaspoon chili powder
¼ teaspoon turmeric (what makes the tofu yellow!)
A pinch of salt (optional)
1. Chop potatoes and onion, mince one garlic clove.
2. Heat one tablespoon olive oil in large pan over high heat. Add garlic and onion. Once garlic and onion become aromatic – about 5 minutes – place potatoes in pan.
3. Spice mixture with ¼ tsp black pepper and ¼ tsp paprika.
4. Pour 3 tablespoons water in pan and cover. Cook until potatoes are soft – about 8 minutes.
5. Once potatoes become soft, add spinach. Cook until spinach becomes wilted, about 3 minutes. Remove from pan.
1. Drain tofu and wrap in paper towel. Place heavy object on top of tofu to drain excess liquid.
2. Chop red bell pepper and mushrooms and mince remaining garlic clove.
3. Heat one tablespoon of olive oil in large pan over high heat. Add garlic. Once garlic become aromatic – about 5 minutes – add pepper and mushrooms to the pan.
4. Season with remaining ¼ teaspoon paprika and ¼ teaspoon black pepper.
5. Sauté until soft – approximately 2-3 minutes
6. Unwrap tofu and mash with fork until chunky, “scrambled egg” pieces appear.
7. Remove pepper and mushroom mixture from pan and place to the side.
8. Put final tablespoon of olive oil and scrambled tofu into pan, cook for 2-3 minutes.
9. Mix garlic powder, cumin, chili powder, turmeric in bowl, and salt, if desired. Add water until a liquid consistency – approximately 2 tablespoons.
10. Pour spice mix onto tofu and mix until incorporated, cook for additional 2-3 minutes.
11. Add bell pepper and mushrooms back into pan, mix thoroughly with tofu and serve
There you have it folks! The ultimate egg-replacement recipe and quite honestly one of the healthiest, most delicious recipes you will ever come across. Trust me, you won’t miss real eggs after trying this.
Andy De Santis RD MPH