April 3, 2013

That Vegan Thing: Yeast tips the flavor balance in tofu scramble

By JEFF PETERSON

As a vegan, you don't eat meat, cheese or eggs. So what happens if you really liked eggs and you want a replacement? Bring on the tofu.

For all of you tofu haters out there, give it another try with this easy tofu scramble. It has the look and the taste of scrambled eggs.

I know what you're thinking. "No way." I would be the first to admit that it does not taste exactly like your favorite breakfast meal, but it comes pretty close. The key to getting the flavor here is the nutritional yeast. They are yellow flakes that you can usually find in the bulk aisle of natural food stores.

It has a strong flavor that many describe as nutty, cheesy or creamy. Many vegans use it in place of cheese. Nutritional yeast is very healthy for you. It has protein, B-complex and vitamin B12. What it doesn't have is even better. How about no sugar, dairy and gluten? And it's low in fat and sodium.

The tofu is good for you too. It is low in calories and high in protein and iron. To spice it up a bit, throw in some sliced potatoes, baby spinach leaves and salsa and put it in a wrap for a breakfast burrito.

Breakfast is served, so enjoy that vegan thing.

EASY TOFU SCRAMBLE

½ yellow onion, diced

½ green bell pepper, diced

1 block tofu, drained and pressed

2 tablespoons oil

1 teaspoon garlic powder

1 teaspoon onion powder

1 tablespoon soy sauce

2 tablespoons nutritional yeast

½ teaspoon turmeric (optional)

Squeeze the tofu until water is out. Then slice it into 1-inch cubes. Using either your hands or a fork, crumble it slightly.

Sautee onion, pepper and crumbled tofu in oil for 3 to 5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5 to 7 minutes more, stirring frequently and adding more oil if needed.

Add a little salsa to spice it up if you want, and you could always put it in a wrap for a breakfast burrito.

Jeff Peterson anchors the 5 a.m. and 5 p.m. news on WGME-TV and is a vegan.

 

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