I don’t often eat tofu. I prefer tempeh which soy beans have been fermented. But tofu is so versatile, It’s easy to cook and it’s a good protein source for vegeta*ian.
For people on a low FODMAP diet, do not use onion and garlic. Chose a firm tofu and don’t exceed 65g head broccoli and 11g sesame per serving. If you tolerated poorly hot food, don’t add chili and neither pepper.
For those under a gluten-free diet, you can use tamari but not soya sauce.
Scrambled tofu is great for a savory breakfast or a main meal.
Ingredients for 2 serving
200g tofu, scrambled
½ broccoli divided in little pieces
½ red onion
1 clove garlic
5 cherry tomatoes cut in 4
1tsp of each following spices: curry powder, turmeric, cumin seed
1 green or red chili
4 whole pepper grains
1 tbsp nutritional yeast (optional)
1 tbsp tamari (or soya sauce)
1 tbsp sesame seed (optional)
1 spring onion thinly sliced
1 tbsp coconut oil
Sprouted mungo bean (optional)
Juice ½ lemon
Chop onions and garlic. Melt 1 tbsp coconut oil on medium heat and add onion, garlic and spices. Let cook, stirring occasionally for 4 minutes. Add broccoli, cherry tomatoes, tofu, yeast and tamari. Cook for 5 minutes with the cover on low heat.
Add spinach, spring onion and sesame seed. Cook for 2 minutes on high heat. Sprinkle sprouted mungo beans and coriander on top. Drizzle with lemon juice. Serve immediately.