ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tofu Broccoli and Kale Scramble

Updated on November 13, 2015

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.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)