Smoky Scrambled Tofu with Chopped Salad

Name: Smoky Scrambled Tofu with Chopped Salad
Ingredients: 1 (12-oz) block extra-firm organic tofu; 0.25 cup water; 2 tbsp coconut aminos or gluten-free tamari; 1 garlic clove, grated; 0.5 tsp smoked paprika; 0.5 tsp ground cumin; 0.5 tsp ground turmeric; 0.5 tsp kosher salt; 1 tbsp avocado oil; 0.5 cup finely chopped white onion; 0.25 cup finely chopped white onion; 1 large tomato, diced; 0.25 English cucumber, diced; 2 tbsp fresh flat-leaf parsley; 1 tsp grated lemon zest; 2 tbsp lemon juice; 1 tbsp extra-virgin olive oil; 0.25 tsp kosher salt; 0.25 cup toasted sunflower seeds

A tofu scramble with smoky spices and a bright chopped salad. Tofu is packed with plant-based protein, amino acids, calcium, and vitamin A for bone strength.

From The Young Forever Cookbook

Ingredients

1 (12-oz) block extra-firm organic tofu
0.25 cup water
2 tbsp coconut aminos or gluten-free tamari
1 garlic clove, grated
0.5 tsp smoked paprika
0.5 tsp ground cumin
0.5 tsp ground turmeric
0.5 tsp kosher salt
1 tbsp avocado oil
0.5 cup finely chopped white onion
0.25 cup finely chopped white onion
1 large tomato, diced
0.25 English cucumber, diced
2 tbsp fresh flat-leaf parsley
1 tsp grated lemon zest
2 tbsp lemon juice
1 tbsp extra-virgin olive oil
0.25 tsp kosher salt
0.25 cup toasted sunflower seeds

Instructions

For the tofu: Begin by slicing the tofu into 4½-inch-thick strips. Press the tofu between sheets of paper towel by placing a heavy skillet on top for about 15 minutes; this helps to remove the excess moisture. Set aside while you prepare the salad.
For the salad: In a large bowl combine the onion, tomato, cucumber, and parsley. Stir, then add the lemon zest, juice, and olive oil. Season with salt.
In a small bowl, make the tofu sauce by mixing the water, coconut aminos, garlic, paprika, cumin, turmeric, and salt.
Heat the avocado oil in a skillet over medium heat. Add the tofu strips and cook for 4 minutes, until golden and crisp. Flip the blocks and continue cooking for another 3 minutes. Lower the heat and add the onion, using a wooden spoon to break up the tofu into smaller chunks. Mix the onion through for about 3 minutes, until it has softened. Season with a pinch of salt. Add the tofu sauce and continue stirring and breaking up the tofu, until all the liquid is absorbed.
Serve immediately with a scoop of the chopped salad and a sprinkle of sunflower seeds.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

Protein
From: Tofu
Calcium
From: Tofu
Genistein
From: Tofu
Curcumin
From: Turmeric

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

Chronic kidney disease
Protects against · via Tofu
Sarcopenia
Protects against · via Protein
Obesity
Protects against · via Protein
Osteoporosis
Protects against · via Protein
Bone mineral density loss
Protects against · via Protein
High blood pressure
Reduces risk of · via Calcium
Cardiovascular Disease
Protects against · via Genistein
Alzheimer's disease
Protects against · via Genistein
Menopause symptoms
Protects against · via Genistein
Cancer
Protects against · via Genistein
DNA Damage
Protects against · via Turmeric
Knee Osteoarthritis
Improves · via Turmeric
Colorectal cancer
Protects against · via Turmeric
Pancreatic Cancer
Protects against · via Turmeric
Chronic inflammation (inflammaging)
Reduces risk of · via Turmeric
Ulcerative Colitis
Improves · via Turmeric
Endothelial dysfunction
Improves · via Turmeric
Rheumatoid arthritis
Reduces risk of · via Turmeric
Osteoarthritis
Improves · via Turmeric
Lupus Nephritis
Improves · via Turmeric
Aging
Protects against · via Curcumin
Monoclonal Gammopathy of Undetermined Significance (MGUS)
Protects against · via Curcumin
Neurodegenerative Disease
Reduces risk of · via Curcumin
Parkinson's disease
Protects against · via Curcumin

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