Simple Soya Scramble
With more of us turning away from animal products and searching for plant-based alternatives, this recipe shows how easy it can be to use soya. This recipe is versatile, quick, cheap and nutritious.
- 1 tbsp oil—I used avocado
- Whatever veg you can easily fry—I used 1 tomato, 3 small mushrooms & some grated carrot
- 1 minced glove garlic
- Small handful of fresh herbs of your choice, chopped
- Approx. 100g of silken tofu—I used Yutaka
- 1 tbsp hummus
- 1 tbsp nutritional yeast
- 1 tsp chia seeds
- Additional fresh herbs and salad leaves to serve
- Heat the oil gently in a medium size frying pan whilst prepping your veg
- Throw in the veg, stir well, cook for a minute then add the minced garlic and herbs
- Let that gently fry whilst you beat with a spoon all the remaining ingredients
- Add a tbsp water to loosen if it looks very thick
- Spoon into the frying pan, mix in the veg and then smooth out as if to be an omelette. Turn up the heat to fairly high and cook for 3-4 minutes until the edges start to firm and it has some colour
- Chop it up a bit so it looks more scrambled then omelette, and turn it over to cook on the other side for 3-4 minutes
- Give everything a good stir when firm throughout.
- Serve with green leaves, RAC vinegar and more herbs.
Tofu is a brilliant source of protein, containing all 9 essential amino acids. It is also a valuable plant source of iron, calcium, manganese and phosphorous, magnesium, copper, zinc and vitamin B1. Soya protein (from which tofu is made) is believed to help lower levels of unwanted cholesterol (LDL). Tofu contains phytoestrogens which have a similar structure to oestrogen, and so mimic the action of oestrogen produced by the body. Great for women at midlife when this hormone fluctuates then decreases.
Garlic is well known to boost immunity & is antibacterial & antifungal. Much research has found it effective in treating cols and flu, it is anti-carcogenic, & thought to be beneficial for high blood pressure, stroke prevention, & treating diabetes.
Nutritional yeast is a complete protein, containing all nine essential amino acids that we must get from food. Great for vegans as it gives a depth of flavour like parmesan. It contains many B vitamins, as well as zinc and selenium.