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Arugula aids in digestion, detoxifies the body, and improves vision, while turmeric is an antioxidant that can elevate mood and decrease inflammation. This dish is high in protein, nutrient-dense, rich in fiber and versatile since other vegetables can be substituted. It can be refrigerated for up to five days, and reheats well in the microwave. Pairs beautifully with papaya or berries.
Tofu with Mushrooms, Arugula and Superfood Turmeric (vegan)
Lisa Broad
Rated 5.0 stars by 1 users
Servings
4
Prep Time
10 minutes
Cook Time
15 minutes
Calories
112
At Further Food, we love simple and clean dishes like this tasty Tofu recipe. It's packed with nutritious veggies like arugula and mushrooms and is super easy to make! One serving gives you a nice amount of protein and lots of Vitamin A, C and calcium. The Superfood Turmeric helps to boost the flavor and nutritional benefits of this dish.
Ingredients
- 2 teaspoons olive oil
- 2 cups packed, washed arugula
- 1 cup mushrooms, cleaned and sliced
- 1 bell pepper of your choice, medium dice
- 1 16-ounce firm tofu
- 2 tbsp. nutritional yeast
- ¾ teaspoon salt
- Freshly ground pepper to taste
-
1 scoop Superfood Turmeric
- ½ teaspoon garlic powder
- 2 tbsp. unsweetened almond milk
- 1 cup canned rinsed black beans
- 1 cup frozen shredded potatoes, thawed to room temperature
- Avocado
- Shredded cheese (not vegan)
- Hot sauce
Optional ingredients
Directions
Heat ½ teaspoon olive oil in a nonstick pan over medium heat. Add mushrooms and bell peppers and cook for 5-10 minutes until soft. Add ¼ teaspoon salt after the vegetables have cooked. Remove vegetables from the pan and set aside.
Heat ½ teaspoon olive oil in the same pan. Drain the tofu, break it into small pieces with hands, and add to pan. Cook for 5 minutes or until the moisture is gone.
Add salt and pepper, Superfood Turmeric, and garlic powder. Cook for 5 minutes, stirring often.
Add almond milk. Stir mixture and remove from pan, adding to the mushrooms and pepper.
Add arugula, shredded potatoes and beans to pan. Once the arugula has wilted, add the vegetables and tofu back into the pan. Stir to combine and heat through. Season to taste with salt and pepper.
Plate ¼ of the mixture per portion. (Option to add ⅓ sliced avocado, shredded cheese and hot sauce.) Enjoy!
Nutrition
Nutrition
- per serving
- Calories
- 112
- Fat
- 6 grams
- Saturated Fat
- 1 grams
- Sodium
- 459 milligrams
- Sugar
- 4 grams
- Protein
- 9 grams
- Cholesterol
- 0 milligrams
- Carbs
- 8 grams
- Fiber
- 2 grams
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