Active Time:

20 minutes

Total Time:

20 minutes

Servings:

2

Nutrition Profile:

Sesame-Free

Diabetes-Appropriate

Dairy-Free

Healthy Pregnancy

High-Fiber

Heart-Healthy

Vegan

Vegetarian

High-Protein

Egg-Free

Gluten-Free

Nutrition Notes:

Is tofu beneficial for health? The benefits of tofu have been debated over the years. In essence, tofu is a plant-based alternative to cottage cheese that is created from soymilk curds pressed together to provide firmness. Tofu is rich in protein and is one of the rare plant-based sources of complete protein. It also contains good amounts of calcium and iron. Despite its high fiber content, most fiber is lost during the processing of tofu.

Is spinach a healthy choice? Spinach is a nutrient-rich leafy green. Consuming spinach is beneficial as it provides fiber, iron, calcium, potassium, folate, and vitamins A and K. These nutrients, combined with the antioxidants in spinach, can aid in protecting eye, bone, and skin health, as well as help to regulate blood pressure.

Tips from the Test Kitchen:

What should I pair with this tofu scramble? The possibilities are endless. For breakfast, a tofu scramble can be served with typical egg accompaniments such as fresh seasonal fruit, roasted potatoes, smoked salmon, breakfast meats, or meat alternatives.

If serving with toast, consider adding hummus, peanut butter, avocado, or an olive tapenade. For lunch or dinner, pair it with a salad such as Chopped Cucumber & Tomato Salad with Lemon, Avocado Caprese Salad, or Simple Cabbage Salad.

Frequently Asked Questions:

Can I use a different type of tofu? The various types of tofu, ranging from soft to extra-firm, react differently to cooking and flavors due to their consistency and texture. For this recipe, extra-firm tofu is recommended as it has minimal moisture, which makes it ideal for skillet cooking and provides a chewy texture. Softer tofu varieties are better for absorbing sauces and marinades.

However, extra-firm tofu can be crumbled into smaller bits to enhance flavor absorption.

What exactly is nutritional yeast? Nutritional yeast is a powder with a cheesy, umami taste that is versatile in application. It enhances dishes such as popcorn, mashed potatoes, cooked vegetables, soups, and stews. Grown from sources like blackstrap molasses and sugar beets, nutritional yeast is derived from the same yeast used in brewing and baking. Unlike active yeast used for beer and bread, nutritional yeast is inactive. It is a rich source of vitamins B12, B6, and folate and can usually be found in the baking or health-foods aisle of local grocery stores.

Additional insights provided by Carrie Myers, M.S. and Linda Frahm

Ingredients:

1 tablespoon extra-virgin olive oil

2 tablespoons chopped shallot

1 (16-ounce) package extra-firm tofu, drained and crumbled

2 tablespoons nutritional yeast

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon ground turmeric

1/4 teaspoon ground pepper

1/4 teaspoon salt, divided

3 cups fresh spinach

3 tablespoons unsweetened almond milk

1/2 teaspoon rice vinegar

1/8 teaspoon crushed red pepper (optional)

Directions:

In a large nonstick skillet, heat oil over medium heat. Add shallot and cook for about 1 minute until softened.

Add tofu and cook, stirring frequently, until most of the moisture has evaporated, approximately 5-7 minutes. Stir in nutritional yeast, onion powder, garlic powder, turmeric, pepper, and 1/8 teaspoon of salt. Continue cooking and stirring until the tofu is completely dry, roughly 3-4 minutes.

Add spinach, almond milk, and vinegar to the tofu mixture. Cook, stirring occasionally, until the spinach wilts, which should take about 3 minutes. Sprinkle with crushed red pepper and the remaining 1/8 teaspoon of salt.