I like to include plant-based meals in my week as much as possible, not only because of the nutritional benefits, but because of the the ways it can help the environment. Eating plant-based meals several times a week can help reduce your carbon footprint, minimize water usage/waste, and help lessen risk of heart disease, cancer, and diabetes. This is one of my favorite plant-based meals because it makes enough for a full week’s meal prep and is full of antioxidants and nutrients and low in carbs.
For this meal, I used one package of extra firm tofu, turmeric, nutritional yeast, one package (equal to a large head of cauliflower) of riced cauliflower from Trader Joe’s, four cloves of garlic, one small crown of broccoli, soy sauce, spicy mustard, and coconut oil.
To start, I removed the tofu from the package and placed it on a plate to drain. I usually put something heavy on top of it to really let all the water out, and it takes about 30 minutes or so. Once the tofu was drained, I put it into a bowl and mashed it until it was crumbly and had an egg-like consistency.
Next, I put a little bit of coconut oil in a pan and cooked the tofu on medium heat for a few minutes to get any remaining water out.
I added a couple teaspoons of turmeric (which gives the tofu a yellow color), a couple tablespoons of nutritional yeast (this is added to mimic the “egg” flavor, but you can also use Parmesan – this will make the dish vegetarian rather than vegan, though) and some salt, and then cooked it for a few more minutes.
While the tofu was cooking, I added a tablespoon of coconut oil to a separate pan and then cooked the garlic cloves for a few minutes until they were aromatic. I removed the tofu from the heat and set it aside. It really did look like a pan of scrambled eggs!
I added the riced cauliflower to the garlic and cooked until it was soft. Then I added chopped, cooked broccoli, a couple tablespoons of soy sauce, another tablespoon of coconut oil, and about a tablespoon of spicy mustard. After mixing well, I added the tofu and continued to cook for several more minutes to let the flavors meld.
The dish came out really well! I gave some to my mom, who was really impressed and shocked that there weren’t any animal products in there. She didn’t realize that the “egg” was tofu, and thought that the smoky flavors indicated some type of meat. This would be a great dish to introduce Meatless Mondays or plant-based preps to family or picky kids – it’s so flavorful that they won’t even miss the meat. Julian also loved it. This was a huge batch of rice and could last two people for a couple days or be a featured side dish in meal prep for several days. It is one of the most flavorful and nutritious plant-based meals I’ve put together yet, and I can’t wait to create even more!