Southwest Tofu Scramble

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Missing scrambled eggs? This Southwest Tofu Scramble will satisfy the craving for hot scrambled eggs at breakfast. With peppers and kale for added nutrition and flavor, this filling, protein-packed breakfast is the perfect start to a busy day.

How Much Protein do We Really Need?

Protein deficiency on a vegan diet is, in my opinion, a myth. I have never seen a study to suggest that humans require meat to get adequate protein. When have you known anyone to be protein deficient except in the very impoverished areas of the third world? Studies conclude that even people who eat 100% plant-based diets actually over consume protein daily. For most Americans, protein consumption is dramatically higher than recommended. This is alarming because excess protein contributes to the risk of kidney stones, heart disease, osteoporosis, and some cancers.

A diet rich in whole grains, vegetables, fruits, and beans provides adequate protein. Although there is somewhat less protein in a plant-based diet than an omnivorous diet, this is actually an advantage.

Top Sources of Plant-Based Protein

  • Soy products, like tofu, tempeh, and edamame
  • Lentils
  • Chickpeas and other beans
  • Nutritional yeast
  • Protein rich vegetables, including green peas, broccoli, asparagus, artichokes, Brussels sprouts, and more
  • Spirulina
  • Whole grains, like amaranth, quinoa, oats, and rice
  • Seeds, such as chia, hemp, sunflower, and pumpkin
  • Nuts and nut butters, such as almonds, cashews, peanuts, and macadamia nuts

Southwest Tofu Scramble

This dish is one way to get a boost of protein in your day. If you are new to eating tofu, this is a great way to introduce it to your diet. The texture is light and fluffy, and the spices and vegetables give it a robust flavor. Enjoy it for breakfast, lunch, or dinner!

Make it a Meal

This dish goes well with simple black beans and/or breakfast potatoes. Or jazz it up with my Grits, Greens, and Black-Eyed Peas!

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Prep Time: 15 minutes Cook Time: 15 minutes
Yield:4 servings

Ingredients

Olive oil

1 (16-ounce) package extra firm tofu

1⁄2 onion

1 garlic clove

1 tablespoon nutritional yeast

1⁄2 teaspoon sea salt

1⁄2 teaspoon garlic powder

1⁄2 teaspoon cumin powder

1⁄4 teaspoon chili powder

1⁄4 teaspoon turmeric (optional)

Water

1/2 red bell pepper

1/2 green bell pepper

2 cups curly kale

Salt and pepper

Condiments for Serving

Breakfast Potatoes, fruit, or black beans

Cilantro

Hot sauce

Salsa

Vegan Sour Cream

Vegan Cheese

Instructions

  1. Open and drain tofu. Wrap in a clean, absorbent towel for 15 minutes. Squeeze to remove excess moisture.
  2. Add dry spices to a small bowl and add enough water to make a pourable sauce. Set aside.
  3. Mince garlic clove. Dice peppers and onions. De-stem kale, and thinly slice.
  4. Place a skillet on the stove at medium heat. When hot, add a drizzle of olive oil, and minced garlic, diced peppers and onions. Season with salt and pepper and cook until softened, approximately 5 minutes. Add kale, and 2 teaspoons water. Cover skillet with lid and allow to steam for 2 minutes.
  5. Once tofu is drained, use a fork to crumble into bits.
  6. Move the vegetables to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5 – 7 minutes until tofu is slightly browned.
  7. Serve immediately with the breakfast potatoes, fruit, or black beans. Season with salsa, cilantro, hot sauce, or vegan sour cream.

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