I’ve long relied on soups as a way to cram as many vegetables as I can into my family’s diet, but the truth is, my daughter prefers to eat her leafy greens mixed into one of her two favorite foods: lasagna and tofu. Lasagna will always be her first choice, but for a super-quick meal that hits all of the nutritional bases, I love a veggie-packed scrambled tofu with a starchy vegetable on the side. And when it comes to leafy greens, almost nothing packs more nutritional power than kale or has such a mild flavor that goes with practically any seasoning.
For this easy scramble, I used about as much kale as tofu for a decidedly green main dish. To add a different hue to my dinner plate, I chose sweet potato fries as our starchy vegetable. If you’ve never baked sweet potato fries, you’re in for a treat: Simply preheat your oven to 400F. While it’s heating, peel the potatoes (about 1 medium per person) and cut them into long, narrow strips. Line a baking sheet with parchment paper, and spread the potato strips on it in a single layer. Sprinkle with the seasonings of your choice (I used Creole seasoning). Bake for 15 minutes, turn, sprinkle again, and bake for another 15 or until the fries are cooked all the way through. Heat under the broiler for another minute or two to crisp them up but be careful not to burn them (or the parchment!) They won’t be as crispy as fried potatoes, but they will be a delicious and fat-free side dish to go with your vegetable-tofu scramble.
Simple Scrambled Tofu and Kale
Be sure to use a pan that has a cover so that the kale will steam properly.
- 1 red bell pepper, diced
- 8 ounces mushrooms, sliced
- 2 cloves garlic, minced
- 14 ounces tofu, firm or extra-firm, crumbled
- 1 1/2 teaspoons smoked paprika (mild or spicy)
- 1 teaspoon ground cumin
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon turmeric
- 1 bunch kale, stems removed and discarded and leaves thinly sliced (about 12 ounces)
- 1/4 cup nutritional yeast
- additional salt & pepper, to taste
- Heat a deep, non-stick skillet or wok over medium-high heat. When it’s hot, add the red pepper and mushrooms and cook until the mushrooms begin to soften. Add the garlic and cook for another minute.
- Add the tofu and sprinkle it with the paprika, cumin, salt, and turmeric. Cook, stirring constantly, until the spices are fragrant and the tofu is hot throughout.
- Reduce the heat to medium. Add the kale and stir. If the mixture seems dry, add a tablespoon or two of water. Cover and steam, stirring every minute or so, until the kale softens, about 4 to 7 minutes, depending on how tender you like your kale. Stir in the nutritional yeast, check the seasonings, and add salt and freshly ground black pepper to taste. Cook for another minute or two until heated through.
Preparation time: 15 minute(s) | Cooking time: 15 minute(s)
Number of servings (yield): 4
Nutrition (per serving): 210 calories, 61 calories from fat, 7g total fat, 0mg cholesterol, 631mg sodium, 674.5mg potassium, 21.3g carbohydrates, 4.7g fiber, 3g sugar, 20.6g protein, 6.1 points.