If you're looking for a savoury, filling and satisfying breakfast option, look no further; tofu scramble to the rescue! And no chickens will be harmed in the making of this dish.
What is tofu, you ask? Tofu, or bean curd as it's also known as, is a food prepared by coagulating soy milk which is then pressed into solid blocks of varying softness. Please note that this recipe calls for firm tofu. But tofu can also be soft, extra firm and silken.
Tofu has many health benefits for most people. It is a good source of protein and contains all nine essential amino acids. It is also a valuable source of iron, calcium, manganese, selenium, magnesium, copper and zinc.
Tofu is rich in phytoestrogens called isoflavones and research has shown that isoflavones can lower levels of bad cholesterol as well as potentially reducing the risk of breast cancer.
Here is a simple and delicious tofu scramble recipe. Serving size 2.
8 oz/230 g firm tofu
1/2 red bell pepper
1/4 yellow onion
1 tsp. oil (can be omitted, but then use a splash of water instead)
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/8 tsp. turmeric
1/2 tbsp. lemon juice
Drain the tofu from the container and press it by wrapping it in a paper towel or clean kitchen towel to remove more liquid.
Unwrap the tofu and cut it into medium sized cubes.
Place the tofu cubes in a bowl and mash with a fork.
Thinly slice the bell pepper.
Finely chop the onion.
Heat the oil (or water) in a pan over medium heat. Add the onions and peppers. Cook until softened.
Add the tofu and cook on medium heat until most of the water has evaporated.
Add the salt, pepper, onion powder, garlic powder and turmeric, and mix well, until all the seasonings are evenly distributed.
Add the lemon juice to the mix and stir until evenly combined.
Remove from the heat and serve.
Notes: It can be good to serve this with whole wheat toast drizzled in olive oil, or with a larger breakfast, with baked tomatoes and mushrooms, avocado toast and home made baked beans. It's also easy to add more vegetables to the mix, such as garlic, carrots and tomatoes. Bon appetit!