The Best Tofu Scramble with Spinach

nutrition notes

Is tofu good for you?

Health information about tofu has come and gone for years. Essentially, tofu is a plant-based “cottage cheese” made by compressing and solidifying soy milk curd. Tofu is an excellent source of protein and is one of the most complete plant-based sources of protein. It also provides adequate amounts of calcium and iron. Soybeans are rich in dietary fiber, but most of it is lost during tofu processing.

Is spinach good for health?

Spinach is a leafy vegetable packed with nutrients. Eating spinach provides fiber, iron, calcium, potassium, folate, and vitamins A and K. These nutrients and the antioxidants found in spinach have been shown to protect eye, bone, and skin health and improve blood pressure.

Tips from the test kitchen

What can I eat this tofu scramble with?

The sky is the limit. For breakfast, tofu scramble pairs well with anything you would normally serve with eggs, such as fresh seasonal fruit, roasted potatoes, smoked salmon, breakfast meat, or a plant-based meat substitute. If you’re serving the scramble with toast, liven it up with hummus, peanut butter, fresh avocado, or olive tapenade. Enjoy with a salad for lunch or dinner. Some of our favorites include the lemon salad with chopped cucumber and tomatoes, the avocado caprese salad, and the simple cabbage salad.

FAQ

Can I use other types of tofu?

From soft to very firm, each type of tofu responds differently to cooking and seasoning depending on its firmness and texture. For this recipe, I decided to use tofu, which has the least moisture content and is best suited for frying. It also has the most chewing power. Also, softer varieties are better for dipping sauces, marinades, and seasonings, but firm tofu is finely ground up, which increases the surface area for seasonings to adhere to, so you don’t have to worry about that in this recipe. .

What is nutritional yeast?

Nutritional yeast is a fine or flaky powder with a cheesy, umami flavor that goes well with popcorn, mashed potatoes, cooked vegetables, and adds flavor to soups and stews. Nutritional yeast grows in blackstrap molasses and sugar beet, and is made from the same yeast as brewer’s yeast (for beer production) and baker’s yeast (for bread production). However, nutritional yeast is inactive, so active yeast is required to make beer and bread. As the name suggests, nutritional yeast is highly nutritious and rich in vitamins B12, B6, and folic acid. You can usually find it in the bakery or health food section of your local grocery store.

Additional reporting by Carrie Myers, MS, Linda Frahm