Tofu Broccoli and Kale Scramble

Tofu is a great egg alternative

You may notice if you have read some of my other articles that I am allergic to eggs. This makes breakfast normally difficult if we go out anywhere, and a lot of times I settle for fruit or oatmeal to be on the safe side. I was excited when I started researching tofu, that I could use tofu as a substitute. I love tofu, but I must admit I haven't ventured too far with it; mostly using in pasta dishes with the red sauce or marinating and grilling. It's not that I'm mad that I can't eat eggs, its just that I see so many great omelet ideas, if only it could be made without the egg! Well that part aside, since I'm still working on the best tofu omelet recipe, I created this “scramble” of tasty tofu, broccoli, kale and fresh tomato over brown rice pasta.

Tofu soaks up the great flavors you cook it in

This tofu "scramble" would work great for breakfasts too
This tofu "scramble" would work great for breakfasts too | Source

Ingredients:

  • 4-6oz Extra Firm Tofu
  • 2 Tablespoons Olive Oil
  • 1 Teaspoon Sea Salt
  • 1 Cup frozen Broccoli
  • 1 Cup fresh kale
  • 1 Medium Tomato
  • ½ Bag Brown Rice Spaghetti Style pasta (a small handful)
  • Medium Onion
  • 2 Cloves Garlic

How To Peel Garlic in less than 10 Seconds

Directions

  1. Cook noodles as directed
  2. Chop the onion into small pieces, and mince the garlic pieces
  3. Roughly chop the tofu into small cubes (you will be “scrambling” these so don't worry too much about consistent size
  4. Break up the Kale into about 1/2” pieces.
  5. On medium low heat add the onion, garlic, tofu, and cook until the onions and tofu are begining to brown.
  6. Add the broccoli, kale and sea salt and cover still on medium low heat.
  7. Continue stirring frequently until the broccoli is cooked and the kale is crispy.
  8. Serve over the brown rice pasta with the tomato chopped on top.

Extra Tips and Tricks:

I have learned that when I cook brown rice pasta, I never quite time it right. It is much easier to fix this pasta if it is undercooked than if it is over cooked. On the rare occasion I time it just right, but for every other time I primarily under cook it. My trick is that I rinse the pasta, let it drain, coat with olive oil and then put it in the microwave for 30 seconds. This seems to get me perfectly cooked brown rice pasta.

Remember to mind your garlic when you have it in hot olive oil, it will burn easily and will add a very bitter taste to your dish.

Although there are some tofus that are “cooked” during the processing, most tofu needs to be cooked enough to get rid of any bacteria that may be residing in your tofu, Be sure to never eat uncooked tofu to be on the safe side.

I found when I ate this that less noodles is better; the brown rice pasta seems to fill me up faster than normal pasta ever did. I tend to eat this for lunch the next day without the noodles for a lighter meal.

Check out some other great healthy recipes:


Healthy and Hearty Vegetable Ginger Lentil Soup

A hearty soup that is made with tons of Ginger, favorite vegetables and hearty lentils. A favorite in my house durning the winter, or even just on damp rainy days. It freezes really well, so you can make a big batch and take some out to heat up whenever you want.

Healthy Spinach, Brown Rice and Ginger Warm Salad

This is a quick meal, or even a side dish that everyone will love. The essence of ginger with spinach is one of my favorite, and served over hearty brown rices will fill hungry bellies. This is a great recipe for busy week nights or even leftovers for lunch the next day.

Spinach with Ginger and Apples over Barley

Mixing vegetables and fruit is always a fun way to make meals, and adding ginger just makes it that much better. This is a nice hearty meal that tastes amazing and fills you up. The crisp apples against the flavorful spinach with pops of ginger is hard for anyone to resist.

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