Recipe – How to make scramble tofu
Vegan diet plan
Described as bland and tasteless and one of the most misunderstood food products, if you are starting out on your plant-based journey you are going to be looking to add tofu into your shopping trolley and you need to know what to do with it when you get home.
There are many forms of tofu:
As it sounds, the texture is silky-smooth as it has high water content almost similar to custard, its delicate and unlike other tofu varieties, you cannot pick this one up with a fork! Do not try to bake or fry with this tofu, its ideal blended into creamy desserts, salad dressings and smoothies.
A little denser than silken tofu as this variety undergoes some pressing to remove water, soft tofu is a sold as a block and used when you require a thicker texture than if you were to use silken.
Firm & extra firm
These are the types of tofu you’re most likely to eat for dinner and are probably the most widely used. These varieties have the lowest moisture content with extra-firm having less moisture than firm. Ideal for pan-frying, baking and scrambling, just pat dry with paper towel prior to cooking to remove excess water.
You will also see in organic shops, supermarkets and Asian grocers tofu steaks and puff tofu. Tofu steaks are perfect in a sandwich or cut up into a stir-fry and puff tofu the ideal tofu for laksa and curry dishes.
A time and place
Each kind of tofu has a time and place in cooking and not all tofu works for all dishes. When starting out eating tofu, you are best to serve it with strong flavours – tamari, chilli, hoisin or a peanut satay. On first taste, tofu is bland so until your tastebuds get us to this Tarian protein powerhouse, marinate to disguise its original flavour.
For our scrambled tofu recipe, we recommend using firm tofu for it resembles scrambled eggs on serving. You can add half a block of silken tofu to change the texture and adds to the depth of this recipe.
What you will need:
- 1 tbsp coconut or sesame oil
- 3 spring onions, sliced
- 1 garlic clove, minced
- 8 Swiss brown mushrooms, sliced
- 1 carrot, grated
- 1 small zucchini, grated
- 1 head bok choy, chopped
- ½ cup Tuscan kale, shredded
- 450g extra-firm tofu, drained
- 2 tbsp tamari
- 2 tsp Dijon mustard
- 1 tomato, chopped
- Handful parsley, roughly chopped
What you need to do:
- Heat oil in a saucepan over a medium-high heat. Sauté the onions and garlic for 3 minutes under softened.Reduce heat.
- Add mushrooms, 1 tbsp of tamari and sauté for 5 minutes. Add a little water if the mixture starts to stick to the pan.
- Add to the pan the carrot, zucchini, bok choy and or kale. Crumble in the tofu (best done with your hands) and mix well. Remember you want the tofu quite chunky.
- Stir through remainder of the tamari and the Dijon mustard. Mix well.
- Add optional ingredients if using.
- Cook tofu mixture on a low heat for 10 minutes, stirring occasionally.
- Serve with sourdough bread, baked polenta or avocado.
Prep time: 10 minutes
Cooking time: 10-15minutes
Enjoy scrambled tofu after a work out or for a weekend lazy morning breakfast. This is certainly one of our favourite dishes and no doubt will be one of yours too.
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