- 3 oz firm (or extra-firm) tofu, pressed then diced
- ½ tsp. extra-virgin olive oil (EVOO)
- 2 pearl onions, diced
- 2 baby portabella mushrooms, diced
- ¼ of a zucchini, diced (approx. 2 oz)
- 5 grape tomatoes, diced
- ¼ tsp. ground tumeric
- 1 tsp. nutritional yeast flakes
- Optional (but recommended): Salt & pepper
To press the tofu:
- Line a plate with a few paper towels, or a tea towel. (I use 2 paper towels folded in half, so I have a thickness equal to four towels.)
- Cut the tofu into ½” or 1” slices. (You don’t have to be perfect; just cut the tofu into 3-4 slices and you should be fine.)
- Put the tofu slices on the paper towel (which is on the plate). Cover the tofu slices with some more paper towels or another tea towel (again, I use 2 towels folded in half). Put a cutting board on top of the paper towels, then put a few heavy cans or jars on top of the cutting board.
- The weight of the cans/jars with slowly squeeze out the excess liquid from the tofu. After 15-20 minutes, you can remove the cans/jars, the cutting board, and the towels (which will now be pretty wet with tofu-juice) – and you will have mostly-dry tofu remaining.
- Congratulations, you have successfully pressed tofu! Easy, eh? ;)
- Okay, on with the recipe…
To make the rest of the dish:
- Cut the pressed tofu into a moderately small dice, then set aside.
- Heat a medium-sized skillet on medium-high heat for 90 seconds. Once the skillet is hot, add the olive oil, onions and mushrooms, and sauté for 1 minute (or until the onions and mushrooms begin to release their juices and smell fragrant).
- Add all of the remaining ingredients (including the tofu) to the skillet, and cook for 1-2 minutes, stirring constantly.
- When the mixture is hot all the way through, remove from the skillet. Season with salt & pepper as desired, then eat immediately.
Makes 1 serving.
Nutritional information per serving (approximates): 200 calories, 8 g fat, 11 g carbohydrate, 4 g fiber, 6 g sugar, 16 g protein.
Here’s a visual step-by-step of how I press tofu:
And here’s the beauty shot of the finished recipe:
Mental Cost (ingredient availability): Medium (you may have to go to a health food store for the tofu, and likely will have to go there for the nutritional yeast)
Financial Cost (ingredient cost): Low
Emotional Cost (cooking skill level): Medium-Low
Time Cost (recipe preparation): Low
Life Cost (clean up time/effort): Low
Worth It? (rate from 1-5): 2.79
The Bottom Line: Will I make this recipe again?
Every vegan cookbook I have ever seen offers some sort of variation of a tofu-veggie scramble.
And every vegan person I have ever known has referenced a tofu-veggie scramble as one of their favorite meals to make and to eat.
So naturally, I was curious to try what I logically assume is a quintessential vegan meal. Is it worthy of all the hype?
The version of the meal that I made was just so-so. On the positive side:
- I clearly tasted the veggies – and they tasted very good.
- The meal had a really solid balance between all of the ingredients – no single item overpowered the others.
- The recipe was very easy to make: a little chopping, 2 minutes of sautéing, only 1 pan to clean up afterwards… nice.
- The serving size of the recipe is quite good; the dish is filling, yet still very healthy.
- The tofu absorbed the color of the tumeric so well that it really looked like the main ingredient of the dish was scrambled eggs!
But on the not-so-positive side:
- The seasoning of this meal was super-bland. I had hoped the onions and nutritional yeast would give the recipe some flavor; but the soy quality of the tofu was the dominant taste of the dish. (And straight-up soy tastes pretty ‘blah’.)
- Um, that’s actually the only non-positive I can really think of for this meal…
And yet, that single not-so-great feature of the dish is enough to place this recipe into the “I’d-rather-not-make-it-again” category.
Now, I know I could do some more experimentation to try and improve the dish. I know I could play with different spices, increase the amount of oil, maybe try some different veggies… but I don’t know that I really want to. I tried the dish, it wasn’t a huge success for me, and that’s okay. If I have this meal at a friend’s house some time and they make a killer version of it, I’ll probe and ask them for their secrets… but if I don’t ever have a rock-star version of this dish ever again, that’s okay too. There’s lots more food to be made in this world; time to nab something new for next week. ;)