As a substitute for meat, I have been using scrambled or diced tofu. Eaten with other sides and/or bread, it’s a great source of protein and calcium. My ingredients for an awesome scrambled dish:
- One container of tofu, firm (not super firm)
- 1 tbsp oil (preferably olive)
- 1/2 cup onions
- 1 tbsp minced garlic
- 1 tsp curry powder
- 1/2 tbsp salt, or however much to taste
- 1/2 tbsp pepper
- 1/2 tsp chipotle peppers
- Drain the container of water. Once drained, place tofu block in a Ziploc bag. If there is any excess water in the ziploc, go ahead and continue to drain. Once completely drained, begin to squish the tofu together in a close Ziploc. This may take a minute, as you will need to make sure the consistency is like lumpy meal, almost like oatmeal.
- On medium heat, place oil, diced onions and minced garlic on a frying pan to “open” the flavors for about 60 seconds. Pour the scrambled tofu in the pan and mix in with onions and garlic. Mix continuously. Tofu takes has a bland flavor that must be overcome by the onions and garlic.
- Add salt and pepper and continue to stir. The addition of seasoning is done in steps to ensure that the flavors are fully absorbed by the tofu.
- Stir in curry powder. Stir in enough to make the tofu gain a golden hue.
- Serve on toast or as a side dish.
I love this dish because it is a solid sub for scrambled eggs and fits well as a breakfast, lunch, or dinner dish. The key is to season it to your personal preference. The thing about tofu is that it adapts taste well. If you’ve ever eaten plain firm tofu, you might find it wildly bland. Because of this, you will need to overpower the bland taste and make sure that the tofu is properly scrambled before cooking. Also, Chipotle peppers give the eggs a nice meaty flavor. Careful though, they can be spicy! Also, careful not to eat more than 4 servings of tofu a day due to high levels of a chemical that acts as estrogen in your body.
Cost per serving (2-3 servings)
Cost of Tofu: $1.97
Est. cost of seasonings, minced garlic and onions: $0.15
$1.97 + $0.15 = $2.12/ 2 = $1.06; $2.12/3 = $0.71
If eaten with a slice of bread: $0.31 (If avg loaf cost $4 and there are 13 slices)
Est cost for this dish: $1.02 – $1.37. Cost varies due to seasonings, bread, if eaten as a single or side dish.