What I Ate for Lunch this Week (vegan)
Recipes in this Video
Scrambled tofu is a popular vegan alternative to scrambled eggs, originating from the need to create a protein-rich breakfast option without animal products. It has gained popularity in health-conscious and plant-based communities, celebrated for its versatility and ability to absorb flavors. Today, variations can be found worldwide, often incorporating local spices and vegetables, making it a beloved dish for breakfast or brunch.
Ingredients
- ●tofu
- ●olive oil
- ●onion
- ●garlic
- ●bell pepper
- ●spinach
- ●nutritional yeast
- ●turmeric
- ●cumin
- ●black salt
- ●black pepper
- ●chili powder
- ●fresh herbs
Instructions
- 1Drain tofu and press to remove excess moisture.
- 2Crumble tofu into a bowl using your hands or a fork.
- 3Heat olive oil in a skillet over medium heat until shimmering.
- 4Add diced onion and sauté until translucent, about 3-4 minutes.
- 5Stir in minced garlic and cook until fragrant, about 1 minute.
- 6Add diced bell pepper and cook until tender, about 3-4 minutes.
- 7Sprinkle in turmeric, cumin, and chili powder; stir to combine.
- 8Add crumbled tofu to the skillet and mix well with vegetables.
- 9Cook for 5-7 minutes, stirring occasionally, until heated through.
- 10Stir in spinach until wilted, about 2 minutes.
- 11Add nutritional yeast and season with black salt and black pepper to taste.
- 12Garnish with fresh herbs before serving.
Ingredient Alternatives
nutritional yeast
Healthier: nooch
Cheaper: none
Nutritional yeast adds a cheesy flavor and is often used in vegan cooking.
black salt
Healthier: sea salt
Cheaper: table salt
Black salt adds a unique flavor but can be substituted with regular salts.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point and is healthier.
Techniques
Equipment
Also Known As
Ingredients
- ●1 block (14 oz) firm tofu
- ●1 tbsp olive oil
- ●1/2 tsp turmeric
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●Salt to taste
- ●Pepper to taste
- ●4 slices whole grain bread
- ●1 cup hummus
- ●Fresh parsley for garnish
Instructions
- 1Drain the tofu and press it to remove excess moisture.
- 2Crumble the tofu into a bowl using your hands or a fork.
- 3In a skillet, heat the olive oil over medium heat.
- 4Add the crumbled tofu to the skillet and sprinkle with turmeric, garlic powder, onion powder, salt, and pepper.
- 5Cook for about 5-7 minutes, stirring occasionally, until heated through and slightly golden.
- 6While the tofu is cooking, toast the slices of whole grain bread until golden brown.
- 7Spread a generous layer of hummus on each slice of toasted bread.
- 8Top the hummus toasts with the scrambled tofu mixture.
- 9Garnish with fresh parsley before serving.
Equipment
Fried rice is a popular dish in many Asian cuisines, particularly Chinese, where it is often made with leftover rice and various ingredients. It serves as a versatile meal that can be customized with different proteins and vegetables, reflecting local tastes and available ingredients. Fried rice is commonly enjoyed as a quick meal or side dish, making it a staple in both home cooking and restaurant menus.
Ingredients
- ●cooked rice
- ●vegetables
- ●soy sauce
- ●eggs
- ●green onions
- ●oil
Instructions
- 1Heat oil in a large skillet or wok over medium-high heat.
- 2Add chopped vegetables and stir-fry until tender.
- 3Push vegetables to the side and scramble eggs in the center.
- 4Add cooked rice and mix well with vegetables and eggs.
- 5Pour in soy sauce and stir to combine evenly.
- 6Cook for a few more minutes until heated through and serve hot.
Ingredient Alternatives
cooked rice
Healthier: brown rice
Cheaper: day-old rice
Brown rice is more nutritious, while day-old rice is often cheaper and ideal for frying.
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce is healthier, while tamari can be a budget-friendly gluten-free option.
Techniques
Equipment
Also Known As
Ingredients
- ●1 medium sweet potato, cooked and cooled
- ●1 banana, frozen
- ●1/2 cup almond milk (or any milk of choice)
- ●1 tbsp maple syrup (optional)
- ●1/2 tsp cinnamon
- ●1/4 tsp nutmeg
- ●1/4 cup granola
- ●1/4 cup fresh berries (strawberries, blueberries, etc.)
- ●1 tbsp chia seeds
- ●1 tbsp shredded coconut
Instructions
- 1Peel and cube the cooked sweet potato and place it in a blender.
- 2Add the frozen banana, almond milk, maple syrup, cinnamon, and nutmeg to the blender.
- 3Blend until smooth and creamy, adjusting the milk for desired consistency.
- 4Pour the smoothie mixture into a bowl.
- 5Top with granola, fresh berries, chia seeds, and shredded coconut as desired.
- 6Serve immediately with a spoon.
Equipment
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