Tofu Veggie Scramble

Ingredients:

  • 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

Instructions:

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:

Step 1: Get a plate. (See, this is really easy...)

Step 2: Put down paper towels. (Again, easy.)

Step 3: Put the tofu on the towels.

Step 4: Cut the tofu into slices and spread them out on the plate/towels. (And see how crappy my slices are? Yet the pressing method still works. It's foolproof!) :)

Step 5: Cover the tofu with more towels, then put a cutting board on top, then put something heavy on top of that. (I used tomato sauce here; but I've also used canned veggies, canned beans... even a book would work. {If I had books in the kitchen...})

And here’s the beauty shot of the finished recipe:

It looks so pretty.

The ratings:
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.  ;)

Stef

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About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in casserole, nutritional yeast, picture step-by-step, postaweek2011, tofu, vegetables, vegetarian and tagged , , , , , , . Bookmark the permalink.

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