Go Back Email Link
+ servings
Tofu Scramble

Quick Tofu and Greens Scramble

The quickest and healthiest meal you will have in 15 minutes! Tofu and healthy kale and broccoli scrambled.
Prep Time 10 mins
Cook Time 15 mins
Course Breakfast, dinner, lunch, Main Course
Cuisine American, california, fusion, vegan
Servings 4
Calories 190 kcal

Equipment

  • Non-stick fry pan

Ingredients
  

  • 1 tsp olive oil
  • 16 ounces extra firm tofu freeze then thaw before cooking for texture
  • 1 tomato diced
  • 1 garlic clove minced
  • 2 CUPS Broccoli florets
  • 1 bunch Kale washed and chopped small. I use the stems but you may remove if you like.
  • 1 tbsp "Your So Vain" Seasoning or 1 teaspoon smoked paprika, ½ tsp turmeric, ½ tsp garlic powder
  • ½ tsp salt
  • ¼ cup water
  • 1 avocado sliced for serving
  • 1 pinch crushed red pepper optional garnish for a little heat

Instructions
 

  • Make sure to squeeze the excess water from the previously frozen tofu. You may actually squeeze it with your hands very easily as it is like a sponge after freezing. Once excess water is removed, crumble the tofu into small peices.
  • On medium heat, warm the pan with oil breifly before adding tofu to the pan. To get a nice sear on the tofu I recommend not stirring or moving it for 3 minutes.
  • After the first stir, make a small space in the pan by moving the tofu aside to add the garlic. Cook for 2-3 minutes without stirring until it is fragrant. Resist the urge to stir continually. Tofu has a much better texture when it is allowed to sear properly and it will only sear by having prolonged contact with a hot surface.
  • Now add the seasonings and tomatoes and cook for 3 minutes.
  • add broccoli, stir into cooking scramble, then add the kale, the water and cover the pan. Set the timer for 4 minutes. Do not open the pan for 4 minutes. Whhen the timer goes off, uncover the scramble and stir it. I like my kale to have some textural integrity so for me this is a good ready point. If you like your kale softer, simply stir and cook covered for an additional 2-3 minutes.
  • Serve with sliced avocado and chili flakes for some heat.

Notes

For a heartier meal, adding a cup of cooked quinoa or rice to the scramble is very good or you may serve over a cooked grains of your choice.

Nutrition

Calories: 190kcalCarbohydrates: 14gProtein: 12gFat: 11gSaturated Fat: 2gSodium: 396mgPotassium: 798mgFiber: 5gSugar: 3gVitamin A: 3867IUVitamin C: 89mgCalcium: 116mgIron: 3mg
Keyword Easy, fresh, garlic, glutenfree, healthy, kale, quick, scramble, tofu
Tried this recipe?Let us know how it was!