Tofu Scramble with Veggie, Black Bean Sauté

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This recipe is inspired by Dr. Joel Fuhrman, who recommends eating Greens, Beans, Onions, Mushrooms, Berries, and Seeds every day (G-BOMBS). The saute includes many of those. I love to make it for dinner and have leftovers the next day for lunch. I serve it atop this tofu/potato scramble here, but you can serve it over quinoa, brown rice, baked potato or sweet potato, or polenta as well. Top with salsa or hot sauce. Enjoy!

Further Food Nutritionist Commentary:

This recipe is packed with plant-based protein and nutrients. Black beans are full of colon-friendly soluble fiber, as well as antioxidants to help reduce risk of cancer. They are also a great source of folate, copper, manganese, thiamin, as well as having a fair amount of iron. Mushrooms are a rare food source of vitamin D2 and their alpha and beta glucans are beneficial for immunity. Kale adds a dose of vitamins A, C, K, thiamin, potassium, calcium and important antioxidants. Bonus, using avocado oil makes vitamin A more easily absorbable!

By Casey Giltner, Nutritionist
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Tofu Scramble with Veggie, Black Bean Sauté

  • Prep Time: 20 mins
  • Cook Time: 30 mins
  • Servings: 4

Ingredients

Potato-Tofu Scramble:
1 tablespoon avocado oil
1 pound/4 small Yukon Gold potatoes (diced small)
1 package of extra-firm tofu (drained, pressed to remove moisture, and cubed)
½ teaspoon garlic granules
½ teaspoon salt
¼ teaspoon black pepper

GBOMB Sauté:
2 teaspoons avocado oil
1 medium onion (diced)
1 8-ounce package sliced mushrooms
2 cloves of garlic (minced)
1 bunch of lacinato kale (leaves removed from ribs and chopped)
2 teaspoon Braggs liquid aminos (you can substitute soy sauce, tamari, or balsamic vinegar)
1 15-ounce can black beans (drained and rinsed)
salt and pepper to taste

Instructions

  1. In a large skillet, heat the avocado oil on medium heat.
  2. Add potatoes, tofu, garlic granules, salt, and pepper and cook, uncovered, stirring frequently until the potatoes are cooked through and the potatoes and tofu are browned on all sides, about 20 minutes.
  3. While the potatoes and tofu are cooking, saute onion in avocado oil in separate skillet, until translucent (just a few minutes).
  4. Add sliced mushrooms and garlic, and continue to saute until mushrooms are soft and start to sweat.
  5. Add the kale and stir to mix everything together.
  6. Let simmer until kale softens, about 5 minutes.
  7. Add Braggs liquid aminos and continue to simmer a few more minutes.
  8. Add black beans and salt and pepper to taste.
  9. To serve, spoon vegetable/bean mixture over potato mixture.
In a large skillet, heat the avocado oil on medium heat. Add potatoes, tofu, garlic granules, salt, and pepper and cook, uncovered, stirring frequently until the potatoes are cooked through and the potatoes and tofu are browned on all sides, about 20 minutes. While the potatoes and tofu are cooking, saute onion in avocado oil in separate skillet, until translucent (just a few minutes). Add sliced mushrooms and garlic, and continue to saute until mushrooms are soft and start to sweat. Add the kale and stir to mix everything together. Let simmer until kale softens, about 5 minutes. Add Braggs liquid aminos and continue to simmer a few more minutes. Add black beans and salt and pepper to taste. To serve, spoon vegetable/bean mixture over potato mixture.

Nutrition Information

Per Serving:  Calories: 384; Total Fat: 7g; Saturated Fat: 0g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 583mg; Potassium: 1674mg; Carbohydrate: 60g; Fiber: 13g; Sugar: 4g; Protein: 23g
Nutrition Bonus:  Vit A: 206%; Vit C: 175%; Iron:35%; Calcium: 26%

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