2014年10月7日 • Food & Drinks, Health



答えは簡単! 豆乳、ライスミルク、アーモンドミルクなど、オプションは結構多い。ヴィーガンの人に質問をするなら、牛乳のことではなくて、



分量: 2人分
  • 木綿豆腐:350g
  • オリーブオイル:大さじ1
  • パプリカ:小さじ3
  • クミン:小さじ2
  • タイム:小さじ1
  • ターメリック:小さじ1
  • ニュートリショナルイースト※:1/2カップ
  • お好みの野菜(ほうれんそう1カップ/豆類1/2カップ/サヤインゲン1/2カップ/ブロッコリー:1/2カップ等)
  • 塩こしょう:適量
  1. 豆腐の水切りをして一口サイズに切る
  2. オリーブオイル大さじ1をフライパンに入れて中弱火で熱したら、豆腐を入れて炒める(豆腐が重ならない程度の大きさのフライパンが◎)
  3. 水分が飛ぶようによくかき混ぜながら10分ほど炒める
  4. 豆腐がキツネ色になったらお好みの野菜を加えて(ほうれんそうを使う場合はこの後のタイミングで)、キレイな緑色になるまでさらに炒める
  5. パプリカ、クミン、タイム、ターメリックを入れて、全体になじませ、さらに1~2分炒める
  6. 火を止めてニュートリショナルイーストをふりかけて全体になじませる(ほうれんそうを使う場合はここで加えてしんなりさせる)
  7. お皿に取り分けて塩こしょうで味付けをして出来上がり!



Title: Healthy Vegan Breakfast Option: Scrambled “Eggs” Tofu

For some reason when I tell people in the U.S. that I’m vegan, the first thing they always wonder is, “But what do you drink instead of milk?” Milk? Milk is easy! There’s soy milk, rice milk, almond milk… The real mystery they should ask about is, “What do you eat instead of eggs?” There are lots of different ways to eat eggs, and vegan recipes have only offered alternatives for a few of them. But if you like scrambled eggs, you’re in luck: scrambled tofu makes a nice, healthy vegan replacement. Like most vegan substitutes for meat, eggs, and milk, it won’t taste the same, but the texture and flavor are great on their own. Please give it a try for your next healthy breakfast and see what you think!

Scrambled Tofu
Makes 2 servings

350 grams of もめんtofu
1 tablespoon of olive oil
3 teaspoons of paprika
2 teaspoons of cumin
1 teaspoon of thyme
1 teaspoon of turmeric
½ cup of nutritional yeast*
Optional vegetables (1 cup of fresh spinach, or ½ cup of peas, or ½ cup of green beans, or ½ cup of broccoli florets – whatever you like best)
Salt and pepper to taste

Drain the tofu and cut into bite-sized cubes. Put 1 tablespoon of olive oil in a nonstick skillet and heat on medium-low. When the oil is hot, toss in the tofu. Make sure your skillet is big enough that all the tofu can sit in one layer on the surface of the pan.

Cook tofu for about 10 minutes, tossing frequently with a spatula or wooden spoon, until the excess water has cooked away and most of the sides are golden brown.

Toss in the peas, green beans, or broccoli florets if you are using. (Don’t put in the spinach yet if that is your vegetable of choice.)

Cook until the vegetables are bright green and slightly crunchy, about 5 minutes.

Sprinkle in the paprika, cumin, thyme, and turmeric and toss until it coats the tofu and vegetables evenly. Cook for another 1-2 minutes.

Turn off the heat and sprinkle on the nutritional yeast. Again toss until the tofu and vegetables are coated evenly. If you are using spinach add it here, and leave the mixture in the pan until the spinach is slightly wilted.

Divide onto two plates, add salt and pepper to taste, and serve.

*Nutritional yeast is a cheese-like powder that contains vitamin B12, an important vitamin for cell growth and regeneration. Since B12 is most commonly contained in meat, people trying to eat less meat should be sure to supplement their diet with other sources of B12, like nutritional yeast, to get enough. Nutritional yeast doesn’t taste “cheesy” exactly, but it’s a nice, rich flavor that can be sprinkled on tofu, vegetables, soups, and other savory foods.


  1. “Vitamin B12 Fact Sheet for Consumers”、National Institutes of Health、Reviewed: June 24, 2011

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