The Best Veggie Tofu Scramble is heavy on nutrient-rich veggies while still filling, protein-packed, and plate-cleaning delicious.
The stars of this show are broccoli and mushrooms.
Because of their immune system boosting benefits, and wonderful chewy (mushrooms) and crunchy (broccoli) bite.
Put your propeller hat on before reading on. . .
You see, mushrooms contain beta-glucans, a substance shown to boost IgA levels, a secretory antibody of the mucosal surfaces in our bodies. While broccoli contains sulforaphane, a compound shown to increase natural killer (NK) cells, best known for killing virally infected cells, as well as stopping free radicals. The other veggies, tofu, and ingredients play a solid supporting role.
Perhaps one difference with this recipe compared with others you may find online is inclusion of the whole broccoli! Specifically, this recipe includes the floret, stem and leaves. Each part of the broccoli offers varying vitamins, minerals, amino acids and phytochemicals.
The Best Veggie Tofu Scramble has 12 key ingredients:
- Tofu (extra firm, NOT silken)
- Bell pepper
- Ground cumin
- Dried thyme
- Ground turmeric
- Reduced sodium tamari soy sauce
- Nutritional yeast
- Fresh parsley or cilantro
Preparing the scramble. . .
This recipe starts by draining and removing excess water from the extra firm tofu. Typically, I wrap the tofu in a paper towel and then clean dish cloth and press on all sides to draw out the excess water. The tofu doesn't have to be bone dry, you just want to remove the excess water as it helps with the cooking process later.
To create the seasoning sauce, combine ground cumin, dried thyme, ground turmeric, crushed red pepper (optional), reduced sodium tamari soy sauce and water in a small bowl. Stir well to combine. Set aside.
Preheat a large non-stick skillet over medium heat. Dry sauté chopped onion for 4 to 5 minutes. Add sliced mushrooms and continue to cook for another 4 to 5 minutes. Cover the skillet with a lid for the last 2 to 3 minutes to help accelerate cooking and release some of the water in the mushrooms to keep veggies from sticking to the pan. Onions should be caramelized and mushrooms cooked.
Then add the tofu
Add tofu to the skillet with veggies. Using a firm spatula, break down the tofu into chunks and stir into onion and mushroom mixture. Allow tofu to cook uncovered for about 4 to 5 minutes without stirring. This will allow some of the tofu to form little tasty brown bits. After that time, use a stiff spatula to scrape the goodness from the pan and stir to combine.
Add the seasoning sauce to the tofu, onion and mushroom mixture. Stir to combine.
Then stir in the chopped bell pepper, minced garlic, nutritional yeast and chopped fresh herbs (parsley or cilantro).
Finally, add chopped broccoli, then cover and cook for about 3 to 5 minutes until broccoli is bright green and slightly tender, but not overcooked.
Finally, The Best Veggie Tofu Scramble is yummy on its own, but toppings can also be nice. Some optional toppings include: Super Easy Salsa, Sersie's Favorite Cheese Sauce, Ultimate Cashew Cream, broccoli sprouts, pumpkin seeds or sliced avocado. Leftover crumbled Oven-Baked Tortilla Chips would be yummy too.
Dish up and enjoy!
Packed with daily devotionals, nutritional tips, journal prompts, and inspirational quotes, A Prayer for Your Health Journal will help you create a God-centered vision for your health. This journal provides practical tools and spiritual guidance to bring physical, mental, and spiritual health back into your life. It will inspire you to reset your body and energize your walk with God.
FREE #PFYH 4-Day Challenge
A Prayer for Your Health 4-Day Daniel Fast challenge will nudge you in the direction of taking those first steps from the rut of an unhealthy lifestyle to taking control of your health.
What you’ll get:
- Access to a private FB community
- Know-how & info with an instructional guide
- Inspiration through daily scripture
- Motivation with journal prompts
- Actionable steps with sample meal plan & recipes
- Encouraging daily emails to help strengthen you along the way
- Success strategy from additional resources and information
You’ll also be invited to LIVE short sermons during the 4 days, in which we’ll be praying for:
A God-centered self-image (Day 1)
Breaking our addiction to food (Day 2)
Breaking generational cycles of poor health (Day 3)
The courage to take action (Day 4)
As an Amazon Associate, we receive a small commission for qualifying purchases.