Now in my last article I know I hated on tofu a little, but like it or not, tofu is a great source of iron and protein. My philosophy as a vegan is to force myself to learn to like everything (healthy) I can eat. Following a vegan diet means that you cut yourself off to a lot of “normal” foods, so it’s harder for people to be as tolerant of a picky vegan. Plus, it’s harder on yourself to be picky. There are less opportunities to get the proper nutrients and gives you even less options when you go out to eat.
While tofu isn’t my favorite food, it can actually be pretty fun to experiment with in the kitchen. Tofu’s unique lack of almost any flavor makes it kind of gross on its own, but also makes it a really easy incorporate into almost any recipe.
You can add tofu to almost anything, savory or sweet. One of my favorites is the ever popular tofu scramble.
The Cheap Vegan Southwest Tofu Scramble
In 1st pan:
- 1 14oz cube tofu
- 1/4 cup nutritional yeast
- 1/2 tsp garlic powder
- 1/2 tsp tumeric (mostly for yellow color)
- salt and pepper to taste
In 2nd pan:
- 1 onion
- 2 chopped green peppers
- 5 small red potatoes
- 3 chopped plum tomatoes
- 1/2 cup black beans
- 1 tsp garlic powder
- 3/4 tsp thyme
- 2 tsp cumin
- 1/2 tsp crushed red pepper
- sprinkle of chilli powder
In 1st pan:
- Pinch off bite size pieces of tofu and put on medium heat. Allow water to evaporate off.
- Once the water is mostly gone mix in the nutritional yeast, garlic, salt, pepper, and tumeric.
- Leave on low heat stirring occasionally while the other pan is cooking.
In 2nd pan:
- Bake, microwave or pan fry potatoes until they are soft, cut in quarters and set aside.
- Dice onion and put into pan with about a tablespoon of olive oil. I try to use as little olive oil as possible but enough to get my onions clear.
- Once onions have cleared add the green pepper and potatoes.
- Once the potatoes and peppers have been evenly coated with the rest of the mixture add tomatoes, black beans, garlic, thyme, cumin, crushed red pepper, and chilli powder.
- Combine Pan 1 and 2. Add salt to taste.
- Serve in a bowl as a skillet, on bread as a sandwich, or in a burrito. I suggest serving with avocado and salsa on the side.
This recipe incorporates 3 items from our list of iron and protein foods as well nutritional yeast which is a great source of vitamin B12.