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Photo:Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Active Time:20 minsTotal Time:20 minsServings:2Jump to Nutrition Facts
Active Time:20 minsTotal Time:20 minsServings:2
Active Time:20 mins
Active Time:
20 mins
Total Time:20 mins
Total Time:
Servings:2
Servings:
2
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1tablespoonextra-virgin olive oil2tablespoonschoppedshallot1 (16-ounce) package extra-firmtofu, drained and crumbled2tablespoonsnutritional yeast1teaspoononion powder1/2teaspoongarlic powder1/4teaspoonground turmeric1/4teaspoonground pepper1/4teaspoonsalt, divided3packedcupstornfresh spinach3tablespoonsunsweetened almond milk1/2teaspoonrice vinegar1/8teaspooncrushed red pepper(optional)
Cook Mode(Keep screen awake)
Ingredients
1tablespoonextra-virgin olive oil
2tablespoonschoppedshallot
1 (16-ounce) package extra-firmtofu, drained and crumbled
2tablespoonsnutritional yeast
1teaspoononion powder
1/2teaspoongarlic powder
1/4teaspoonground turmeric
1/4teaspoonground pepper
1/4teaspoonsalt, divided
3packedcupstornfresh spinach
3tablespoonsunsweetened almond milk
1/2teaspoonrice vinegar
1/8teaspooncrushed red pepper(optional)
Directions
Heat oil in a large nonstick skillet over medium heat. Add shallot; cook, stirring constantly, until slightly softened, about 1 minute. Add tofu; cook, stirring often, until most of the moisture has evaporated, 5 to 7 minutes. Stir in nutritional yeast, onion powder, garlic powder, turmeric, pepper and 1/8 teaspoon salt; cook, stirring constantly, until the tofu is completely dry, 3 to 4 minutes.
Add spinach, almond milk and vinegar to the tofu mixture. Cook, stirring occasionally, until the spinach has wilted, about 3 minutes. Sprinkle with crushed red pepper (if using) and the remaining 1/8 teaspoon salt.
Frequently Asked QuestionsHealth information on tofu has gone back and forth through the years. Essentially, tofu is a plant-based “cottage cheese” made from soymilk curds that have been pressed together to firm it up.Tofu is an excellent source of proteinand one of the few plant-based sources of complete protein. It also provides a decent amount of calcium and iron. While soybeans have plenty of fiber, tofu loses most of it during processing.Spinach is a leafy green that’s chock-full of nutrition. Eatingspinach provides fiber, iron, calcium, potassium, folate and vitamins A and K. These nutrients plus the antioxidants in spinach have been shown to protect eye, bone and skin health, as well as improve blood pressure.The sky’s the limit. For breakfast, a tofu scramble goes well with anything you’d typically serve with eggs: fresh in-season fruit, roasted potatoes, smoked salmon, breakfast meats or plant-based meat alternatives. If you plan on serving the scramble with toast, liven it up with a swipe of hummus, peanut butter, fresh avocado or an olive tapenade. For lunch or dinner, serve it with a salad. A few of our favorites includeChopped Cucumber & Tomato Salad with Lemon,Avocado Caprese SaladandSimple Cabbage Salad.From soft to extra-firm, each type of tofu will react differently to cooking and flavorings depending on its consistency and texture. We chose to use an extra-firm block of tofu for this recipe because it has the least moisture, which means it will hold up the best in skillet cooking. It also has the most chew. And while softer varieties are better for soaking up sauces, marinades and flavorings, that’s not a concern for this recipe because the extra-firm tofu is crumbled into smaller pieces, creating more surface area for flavors to adhere to.Nutritional yeast is a fine or flaky powder with a cheesy, umami flavor that goes well on popcorn, mashed potatoes and cooked vegetables, and adds flavor to soups and stews. Nutritional yeast is grown on such things as blackstrap molasses and sugar beets, and it’s created from the same yeast as brewer’s yeast (for making beer) and baker’s yeast (for making bread). However, nutritional yeast is inactive, and you need an active yeast for making beer and bread. As the name implies,nutritional yeast is nutritious—it’s high in vitamins B12, B6 and folate. It’s usually found in your local grocery store’s baking or health-foods aisle.
Frequently Asked Questions
Health information on tofu has gone back and forth through the years. Essentially, tofu is a plant-based “cottage cheese” made from soymilk curds that have been pressed together to firm it up.Tofu is an excellent source of proteinand one of the few plant-based sources of complete protein. It also provides a decent amount of calcium and iron. While soybeans have plenty of fiber, tofu loses most of it during processing.
Spinach is a leafy green that’s chock-full of nutrition. Eatingspinach provides fiber, iron, calcium, potassium, folate and vitamins A and K. These nutrients plus the antioxidants in spinach have been shown to protect eye, bone and skin health, as well as improve blood pressure.
The sky’s the limit. For breakfast, a tofu scramble goes well with anything you’d typically serve with eggs: fresh in-season fruit, roasted potatoes, smoked salmon, breakfast meats or plant-based meat alternatives. If you plan on serving the scramble with toast, liven it up with a swipe of hummus, peanut butter, fresh avocado or an olive tapenade. For lunch or dinner, serve it with a salad. A few of our favorites includeChopped Cucumber & Tomato Salad with Lemon,Avocado Caprese SaladandSimple Cabbage Salad.
From soft to extra-firm, each type of tofu will react differently to cooking and flavorings depending on its consistency and texture. We chose to use an extra-firm block of tofu for this recipe because it has the least moisture, which means it will hold up the best in skillet cooking. It also has the most chew. And while softer varieties are better for soaking up sauces, marinades and flavorings, that’s not a concern for this recipe because the extra-firm tofu is crumbled into smaller pieces, creating more surface area for flavors to adhere to.
Nutritional yeast is a fine or flaky powder with a cheesy, umami flavor that goes well on popcorn, mashed potatoes and cooked vegetables, and adds flavor to soups and stews. Nutritional yeast is grown on such things as blackstrap molasses and sugar beets, and it’s created from the same yeast as brewer’s yeast (for making beer) and baker’s yeast (for making bread). However, nutritional yeast is inactive, and you need an active yeast for making beer and bread. As the name implies,nutritional yeast is nutritious—it’s high in vitamins B12, B6 and folate. It’s usually found in your local grocery store’s baking or health-foods aisle.
EatingWell.com, February 2024
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Nutrition Facts(per serving)306Calories20gFat11gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
