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By Root 337 0

who misses eggs, or for anyone who wants something substantial and high in protein for breakfast. Tofu has an enormous advantage in that it absorbs the flavors of spices and other ingredients, making it very versatile. Extra-firm tofu grates easily and maintains its texture. Serve with toast or any flatbread.

1 cup extra-firm tofu

1 tablespoon canola or vegetable oil

¼ cup onion, finely chopped

¼ cup mushrooms, thinly sliced

¼ cup green peppers, finely chopped

¼ cup tomato, finely chopped

2 tablespoons cilantro, finely chopped

Pinch of turmeric

¼ teaspoon black salt or table salt

⅛ teaspoon black pepper

1. Grate tofu and spread it on a towel to remove excess water.

2. Heat oil in a nonstick fry pan on medium-high heat. Add the chopped onion and cook for 1 to 2 minutes, until translucent. Add mushrooms and cook for 1 to 2 minutes. Add green peppers, tomatoes, and cilantro and cook for another minute.

3. Add grated tofu and scramble mixture together. Add turmeric, salt, and black pepper. Stir for 1 minute and remove from heat. Serve hot.

NUTRITION INFORMATION PER SERVING:

Calories: 262; Total Fat: 18 g (Saturated Fat: 2 g); Carbohydrate: 9 g; Protein: 21 g; Fiber: 4 g; Sodium: 311 mg

GF

Soy Granules and Cabbage Snack

Soy-Gobhi Uppama

PREP : 10 minutes

COOK : 15 minutes

MAKES : 4 servings

SERVING SIZE : ½ cup

Quick and easy to make, this high-protein dish is great for breakfast or dinner. Uppama is typically made with cream of wheat and has a very distinctive texture and flavor. The seasonings transform the texturized vegetable protein, and the cabbage adds moisture, making this a great anytime dish.

1¼ cups water, divided

¾ cup texturized vegetable protein (TVP or

soy granules)

2 tablespoons canola or vegetable oil

½ teaspoon brown mustard seeds

10-12 curry leaves

1 teaspoon (split, hulled) chana dal

¾ cup onion, finely chopped

1-2 teaspoons green chiles, finely chopped

¾ cup carrot, grated

2 cups cabbage, finely chopped

½ teaspoon salt

Lemon wedges, optional

1. In a small skillet, boil 1 cup water. Add TVP. Remove from heat and let sit for 5 minutes or more.

2. In a medium skillet, heat oil on medium-high heat. Add mustard seeds, cover with lid, and cook the seeds for a few seconds, until they stop popping. Add curry leaves and chana dal, fry for a few seconds, and add the onions.

3. Fry onion for 2 to 3 minutes until golden brown. Add green chiles, carrots, and cabbage. Add the remaining ¼ cup water and salt. Cover with lid. Reduce heat to medium and cook for 3 to 5 minutes, until carrots are tender.

4. Add the hydrated TVP. Stir well and fry for 2 to 3 minutes. Remove from heat.

5. Cover and let stand until ready to serve. Serve with lemon wedges, if desired.

NUTRITION INFORMATION PER SERVING:

Calories: 149; Total Fat: 8 g (Saturated Fat: 0.5 g); Carbohydrate: 13 g; Protein: 7 g; Fiber: 5 g; Sodium: 322 mg

GF

Soy Cutlets

Soy Ki Tikki

PREP : 10 minutes

COOK : 20 minutes

MAKES : 6 servings

SERVING SIZE : 2 patties

Vegetable patties are great for a snack or appetizer. The texturized vegetable protein blends well with the vegetables without changing the taste of the traditional cutlets. I like to make sandwiches with the leftover cutlets.

1 cup water

½ cup texturized vegetable protein (TVP or

soy granules)

1 tablespoon canola or vegetable oil

½ cup scallions, chopped

¾ cup grated carrot

1 teaspoon ginger, peeled and finely grated

1-2 teaspoons green chile, finely chopped

1 medium potato (about 1 cup), boiled

½ teaspoon salt

¼ teaspoon ground black pepper

½ teaspoon garam masala

1 tablespoon cilantro, finely chopped

1 tablespoon cornstarch

½ cup bread crumbs

Canola or vegetable oil for frying

1. In a small skillet, boil 1 cup of water. Add TVP, remove from heat, and let sit for 5 minutes. Drain in a strainer and let cool. Place cooled TVP in the center of a kitchen towel and squeeze out excess water. Place in a medium bowl and set aside.

2. Heat 1 tablespoon of oil in a small fry pan over medium-high