Southwestern Tofu Scramble with Veggies and Stewed Black Beans

by Anjali @ The Picky Eater on July 31, 2010

Last night, I found this recipe from EatingWell.com and decided to try it out. My husband has always been skeptical of tofu “scrambles” – because there’s no way tofu will ever taste like eggs and I think the crumbles weirds him out a little 🙂 So I decided to make this recipe but modify it to make it more flavorful and less “scramble” esque. I also added a ton more veggies than the recipe called for – my modifications are in purple below. We ate it with warm corn tortillas and my husband even used it as a topping for tacos and tostadas! It turned out great – hope you enjoy it!

Ingredients – Tofu Scramble

  • 3 teaspoons canola oil, divided (I used olive oil and it worked well)
  • 1 14-ounce package firm water-packed tofu, rinsed and crumbled (I used extra firm tofu to keep more of the “tofu” consistency” and less of the “crumble” effect – I also cubed most of the tofu and only crumbled a bit)
  • 1 1/2 teaspoons chili powder (I think I ended up using about 3 tsp chili powder)
  • 1 teaspoon ground cumin (I used about 2-2.5 tsp cumin)
  • 1/2 teaspoon salt, divided (I ended up using about 3/4 tsp total)
  • 1/4 package taco seasoning (I added this to amp up the flavor. I’d also suggest adding a pinch of cayenne if you like things with a little more spice!)
  • 1 small zucchini, diced (I actually used 4-5 small zucchini)
  • 3/4 cup frozen corn, thawed
  • 1 red bell pepper, diced (I added this)
  • 4 scallions, sliced
  • 1/2 red onion diced (I added this)
  • 1/2 cup shredded Monterey Jack cheese (I used shredded cheddar because that’s what we had on hand)
  • 1/2 cup prepared salsa
  • 1/4 cup chopped fresh cilantro

Ingredients – Stewed Black Beans & Tortillas

  • 1 15 oz can black beans, rinsed and drained
  • 1/2 cup Pace Picante salsa (my favorite!)
  • 1 package corn tortillas, warmed

Directions – Tofu Scramble

  1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, half the chili powder, half the cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Note – only use half the chili powder/cumin if you are using my recommendations for the amount of spices and if you’re increasing the amount of veggies. Transfer to a bowl.
  2. Add the remaining 1 1/2 teaspoons oil to the pan. Add all the veggies and the remaining 1/4 teaspoon salt, taco seasoning, and remaining chili powder/cumin. Cook, stirring, until the vegetables are just tender, about 3 minutes. Add additional 1/4 tsp salt if needed (taste the mixture and decide). Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat. Top each serving with 2 tablespoons salsa, 1-2 tablespoons cheese, and 1 tablespoon cilantro.

Directions – Stewed Black Beans

  1. Add the black beans with a pinch of water to a small sauce pan over medium heat. Let the beans cook for 5-10 min until warmed through and slightly soft. Add the salsa about 5 min into cooking, stir and let simmer until warmed through.

Nutritional Information – Tofu Scramble Only

3/4 cup = 1 serving

Calories: ~200 (12g fat)

Protein: 13g

Fiber: At least 3g, but more if you add more veggies

Note: For 1/2 cup of the black beans I’d add another 100 calories, and 1 corn tortilla would be about 70-80 calories.

Pictures!

Tofu Scramble

Veggies, just starting to cook

Veggies and Tofu, Cooked Through

Stewed Black Beans

Dinner is served!

{ 2 comments… read them below or add one }

monica August 3, 2010 at 1:24 pm

Love your blog it is very helpful!

I was just wondering…

I am a college student and this year I don’t have to resort to eating dining hall food, which I am very happy about because I am a picky eater. I was just wondering if you had any quick easy recipes that I could easily use throughout the week in different ways. I probably won’t want to cook every night (laziness lol) and I probably won’t have the time. Also if you have any quick easy Indian recipes that would be great, sometimes you miss that home cooking.

Thanks!

Reply

anjalim August 6, 2010 at 9:52 pm

Hi Monica, thanks for your comment! I totally have some quick and easy ideas for you that are healthy recipes, but won’t take much time to make and will definitely give you leftovers that you can reheat later on in the week. I’ll be posting on that very soon – so stay tuned! Let me know if you have any other questions – happy to help in any way I can!

Reply

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