The Plant Rich Life
Oil-Free Savory Tofu Crumble
Here's a flavorful, nutrient-dense tofu crumble to use to top avocado toast, salads and soup. This tofu recipes will provide protein, texture, and that savory “egg” vibe without the heaviness.
Ingredients (Serves 2–3)
1 block (14–16 oz) extra-firm tofu, pressed
1–2 tbsp low-sodium tamari or coconut aminos
1 tbsp nutritional yeast
½ tsp turmeric (for color + anti-inflammatory boost)
½ tsp garlic powder
½ tsp onion powder
¼ tsp smoked paprika
¼–½ tsp black pepper
1–2 tbsp unsweetened plant milk or vegetable broth (for moisture)
Optional: pinch of kala namak (black salt) for eggy flavor
Optional add-ins: chopped scallions, spinach, red bell pepper, or sun-dried tomatoes
Instructions
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Press & crumble
Press tofu 10–15 minutes. Crumble with your hands or fork into small, uneven pieces (like scrambled eggs). -
Dry sauté first
Heat a nonstick or well-seasoned skillet over medium. Add tofu and cook 3–4 minutes to release excess moisture. -
Season + steam sauté
Add tamari, nutritional yeast, spices, and plant milk/broth. Stir well. Cook another 5–7 minutes until heated through and lightly golden in spots.
If it starts sticking, add 1 tablespoon water at a time. -
Finish
Stir in fresh scallions or greens at the end. Adjust seasoning. Add kala namak last if using.
Skillet Cornbread
3/4 cup non dairy milk
1 tsp apple cider vinegar
1/2 tsp egg replacer or 1 flax egg (1 tbls spoon water mixed with 1 tbls ground flax, let it set for 10 minutes)
1 cup gluten free flour
1 cup fine cornmeal
1/2 teaspoon baking soda
1/4 tsp Sea salt
3 tbs date paste or 1/4 cup Cane sugar
2 tbsp + 1 tsp Tahini
1/2 tsp Smoked Paprika Optional
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Preheat the oven to 375 degrees F.
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In a liquid measuring cup, measure out non-dairy milk and add vinegar. Set aside.
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Add dry ingredients to a large mixing bowl and whisk to combine. Then add non dairy milk/vinegar mixture and tahini and whisk once more until a thick but pourable batter is formed. Add more cornmeal or gluten-free flour if too wet or non dairy milk if too thick. Rub skillet with 1 teaspoon of tahini to keep it from sticking. Pour into a cast iron skillet.
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Bake for 20-25 minutes or until golden brown and a toothpick inserted in the center comes out clean. When the toothpick comes out dry, and the edges are lightly browned and just beginning to pull away from the pan, it's ready.
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Serve warm.
Oil-Free Veggie Pesto
Ingredients:
⅔ cup spinach leaves and stems
⅔ cup parsley leaves and stems
1 tablespoon finely grated lemon zest
1 teaspoon crushed red pepper flakes (adjust to taste)
2 small or 1 large garlic clove
⅓ cup vegetable broth
¼ cup sunflower seeds
Instructions:
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Finely chop stems of parsley and spinach.
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In a blender or food processor, combine the spinach leaves, parsley leaves, lemon zest, crushed red pepper flakes, 1 garlic clove, sunflower seeds, and vegetable broth.
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Blend until the mixture is smooth, scraping down the sides as needed.
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Taste and season with salt and pepper as desired. If you want a smoother texture, you can add a little more vegetable broth.
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Serve on pasta, as a spread on sandwiches or as a dip for crudite or crackers!
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