This morning I was craving some southwest tofu scramble from Lone Wolf, a local breakfast hot spot in Amherst that has plenty of vegan and vegetarian options, so I decided to make some at home with the help of Cam, who made the tasty home fries to accompany it. The scramble itself is low in calories, about 150 calories depending on how much oil and other ingredients you use.
Tofu, made of soy, is packed with amino acids (building blocks of protein) and a complete source of protein, similar to meat, eggs, and dairy. Incomplete proteins are foods that do not contain all the essential amino acids, that can only be found in food and not produced by our body, and need to be paired with other fods that contain the remaining amino acids (i.e. rice and beans, nuts and whole grains, etc). Quinoa and a few other grains and seeds are also complete sources of protein.
Tofu also is a good source of calcium and iron, as well as other minerals and vitamins and phytoestrogens, specifically isoflavones, which are considered natural antioxidants. Isoflavones consumption are linked to decreased risk of cardiovascular disease, breast and prostate cancers, menopausal symptoms, bone loss, etc.
The scramble is very easy and quick to make, and goes well with a nice side of home fries, dollops of guacamole and salsa, and nice a piece of toast (with earth balance of course). Cam used yukon gold potatoes for the home fries: he chopped them up in bite size pieces, through them into a skillet with 3-5 tablespoons of olive oil, seasoned them with salt, black pepper, garlic powder and a little bit of cumin, and fried them until crispy.
Recipe for Southwest Tofu Scramble:
- 1 pack of extra-firm tofu (16 oz)
- 1-2 teaspoons of olive oil
- 1/2 of a green bell pepper, diced
- 1/2 of a large tomato, diced
- 1 medium sized onion, diced
- 1/2 of a poblano, jalapeño or hot pepper, diced small
- Other vegetables optional!
- 1 tablespoon of nutritional yeast
- 2 cloves of garlic, minced
- 1/2 teaspoon of cumin
- 1/4 teaspoon of paprika
- 1/2 teaspoon of turmeric
- 1l/2 teaspoon of coriander
- 1/4 teaspoon of cajun seasoning (optional)
- 1/2 can of black
- Salt and pepper for taste
- 1/2 of a can of black beans, drained and rinsed
- Drain and chop tofu into pieces and place in strainer over a bowl to smash out excess water. Mash the tofu with a fork until crumbly/with a scrambled egg appearance.
- Heat oil in pan and sauté all vegetables until soft and tender.
- Add vegetable and spices and cook for a few minutes
- Add black beans and nutritional yeast and cook for another few minutes.