Scrambled tofu recipe with spinach, red onion and curry

November 10, 12:43 PMKnoxville Healthy Food ExaminerElizabeth Kelly

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Scrambled tofu is low in fat, calories and cholesterol. (Photo: Liz Kelly)

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Vegetarian Recipes for Fall

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It's a huge disservice that tofu is so often forced into the position of being a meat substitute. Sure, it's high in protein, but the texture is so completely unlike any meat product in existence, that it's not surprising some people find it so unpalatable.

The trick to good-tasting tofu is to play to its strengths. The texture is soft and wet, pliable, a little salty and somewhat bland. I find that tofu works best when you use it in place of ingredients with similar qualities. One way is to slice it, cold and raw, and use it on sandwiches like a fresh Fontina cheese --especially good with a thick slice of tomato.

Perhaps the best way to use tofu, though, is as an egg substitute. The texture is so distinctly egg-like, similar to a hard-boiled egg white, that it's an enigma why some people still try to make it into meat. Try using it in an egg dish, and you'll see what I mean.

Scrambled tofu has zero cholesterol, very little fat and few calories, yet it's an excellent source of protein. For dieters who like savory food, you can't beat a dish that has 110 calories. In fact, that's such a low number that it bears repeating: the entire dish only has 110 calories.

While I've added spinach, red onions and curry to my scrambled tofu breakfast, you can use any vegetable combination you like. Pick what you would normally like in an omelet: green or red bell pepper, mushrooms, even cheese, though you'll add fat and lose the vegan touch.

Seasonings can be adjusted to taste too, but curry powder is somewhat essential when making tofu scrambled eggs. Just a touch of the spice gives the tofu an aesthetic yellow coloring (not to mention the savory flavor). Saffron would have the same effect if you have a fat wallet.

This recipe makes enough scrambled tofu to equal the mass of a big two-egg omelet.

Scrambled Tofu Recipe

Ingredients:

Nonstick spray
1/4 cup chopped red onion
1/4 block tofu, well-drained
1 cup raw spinach leaves
1/2 to 1 tsp curry powder
Salt and pepper to taste

Directions: Spray a medium saute pan with nonstick spray. Cook onions on medium heat for just a few minutes, until slightly soft. Crumble tofu into pan and add spinach leaves, curry, salt and pepper. Cook on medium heat, stirring periodically, until ingredients are hot and well mixed and spinach has wilted (about five minutes). Serves 1.

Note: If you're newer to tofu, you might want to crumble the tofu into very small pieces. Those who already love the taste may prefer large chunks.

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