Tofu Breakfast Scramble With Wilted Spinach

 TIME TO COOK: 45 MINS   SERVINGS : 4

NUTRITIONAL BITES      

Sometimes called “the cheese of Asia”, tofu is rich in nutrients including selenium, calcium, magnesium and Omega 3 which promote heart health

Tahini (ground sesame seeds) are a rich source of copper & manganese with anti-inflammatory and antioxidant properties

Nutritional yeast is a good source of protein & fibre (2 Tbsp = 8-10g protein and 4-5g fibre depending on the brand); It provides a good source of energy and helps in eliminating toxins

INGREDIENTS

1 tablespoon olive oil or ghee
1 x 14- to 16-ounce block of extra-firm tofu
1 medium/large onion (approx. 1 cup), diced
2 cloves garlic, minced
1 head of broccoli, broken up into small florets
1 red pepper, diced
¼ cup nutritional yeast
3 cups baby spinach
¼ cup fresh parsley, minced
½ teaspoon Celtic sea salt and black pepper to taste

SAUCE

3 tablespoons tahini
2 tablespoons low-sodium tamari
2 tablespoons Dijon mustard
1 teaspoon turmeric

Let's Cook!

  1. Sliced the tofu into ¼ “ thick slices and place the slices on a large plate covered with paper towel (unbleached preferably).  Place a top layer of paper towel over the tofu and then place a plate on top so it presses down on the tofu. This will help to absorb the water from the tofu so the marinade can penetrate more effectively.  Leave to one side
  2. Diced up your vegetables (onions, garlic, broccoli and peppers)
  3. Finely chop the parsley and put in a small bowl to one side
  4. Heat a large skillet or wok over medium/med high heat. Add the oil and sauté the onions for about 5 minutes, stirring from time to time, until soft and transparent in color
  5. While the onions are cooking, peel the tofu off the paper towel and place in a medium size bowl. With your hands, crumble up the tofu so that it's broken up quite thoroughly
  6. Now add the minced garlic to the sauté pan and cook for two minutes, stirring often. Turn down the heat if the garlic or onions starts to burn
  7. Add the broccoli florets and red peppers to the sauté pan, covering with the lid too allow the steam to cook the vegetables, until al dente, about 3 minutes
  8. Whilst the vegetables are cooking, mix the tahini, tamari, mustard, and turmeric together in a small bowl, then spoon over the crumbled tofu, mixing until the tofu is evenly covered in the sauce
  9. Once the vegetables are al dente, add the tofu to the skillet, turning up the heat to medium high, stirring constantly
  10. Cook for about 3 minutes, until the tofu is warmed through then add in the nutritional yeast and the spinach leaves, mixing well
  11. Taste and see if you need to add sea salt and pepper
  12. Top with your parsley and serve immediately