Anti-Inflammatory Southwest Tofu Scramble

By Kylie Buckner, RN

Every weekend in our home is an opportunity to eat incredibly delicious and healthy food, and do it without the temptation to sacrifice our anti-inflammatory diet.

This Southwest Tofu Scramble is one of our favorite dishes of all time, because it’s extremely tasty, and packed with powerful anti-inflammatory ingredients.

What started as a simple breakfast has evolved into one of our favorite recipes (that continually gets requests for more).

The story behind this dish began 5 years ago when Kylie found a similar recipe online and was curious to try it out. We wanted meals that delivered not just flavor but genuine health benefits, and added variety into our overall meal plan.

Crumbled tofu is the foundation. It isn't just a protein source, research shows that regular consumption of genistein from soy beans can actually make new mitochondria, a process known as mitochondrial biogenesis.

Black beans bring more than southwestern flair – they're fiber powerhouses that feed 38 trillion microbes in your gut and help to keep blood glucose flat.

Spinach is a fan favorite because it is a nitrate-rich vegetable that lowers blood pressure and promotes nitric oxide (NO) production in blood vessels, improving blood flow and reducing blood pressure.

Minced garlic cloves aren't just for flavor – they're rocket fuel for your immune system, and are packed with a powerful immune-boosting compound known as allicin.

The yellow color comes from turmeric, with its impressively high antioxidant value (ORAC value, also known as the Oxygen Radical Absorbance Capacity value). Turmeric has been shown in the research to dramatically reduce oxidative stress in all tissues.

And the pinch of black pepper? It's not merely for taste – it contains piperine, a compound that dramatically increases turmeric's bioavailability, making that golden spice up to 2,000% more effective than when eaten alone.

What makes us smile most is how this nutritional powerhouse has become a highly requested meal.

Friends who initially raised eyebrows at "health food" now text regularly asking, "When can we come back to the Khambatta family restaurant?"

I’ll admit it – I used to claim that tofu was a “tasteless sponge.” After learning about the health benefits of tofu, I opened my mind and discovered just how delicious it is. Now I request this scramble on a regular basis.

If you’re interested in giving it a try, here’s the recipe below. We think you’ll love it!

Anti-Inflammatory Southwest Tofu Scramble

Ingredients

• Firm or extra-firm tofu: 1 block (14–16 oz), pressed and crumbled

• Red bell pepper: 1, diced

• Yellow onion: 1/2, diced

• Zucchini: 1 small, diced

• Black beans: 1 cup

• Frozen Corn: 1 cup

• Baby spinach or kale: 1 cup, chopped

• Garlic: 2 cloves, minced

• Lime juice: 1 Tbsp (freshly squeezed)

• Fresh cilantro: 1/4 cup, chopped

• Green onion: 2, sliced

• Avocado: Sliced, for serving (optional)

Southwest Spice Mix

• Chile powder: 2 tsp (use a mild or medium blend, or adjust to taste)

• Ground cumin: 1 tsp

• Smoked paprika: 1/2 tsp

• Ground turmeric: 1/4 tsp (for color)

• Black pepper: 1/4 tsp

• Garlic powder: 1/2 tsp

• Onion powder: 1/2 tsp

Instructions

1. Prep the Tofu: Press the tofu for at least 10 minutes to remove excess water. Crumble it into bite-sized pieces with your hands or a fork.

2. Mix the Spices: In a small bowl, combine chile powder, cumin, smoked paprika, turmeric, black pepper, garlic powder, and onion powder.

3. Sauté the Vegetables (Water Sauté): Heat a large nonstick skillet over medium heat. Add onion, bell pepper, and zucchini. Sauté for 3–4 minutes, adding a splash of water or vegetable broth as needed to prevent sticking.

4. Add Garlic: Stir in the garlic. Cook for another 2 minutes until fragrant.

5. Add Tofu and Spices: Add the crumbled tofu and sprinkle the spice mix evenly over everything. Stir well to coat.

6. Finish Cooking: Add black beans, frozen corn, and spinach or kale and cook for 2–3 more minutes, until greens are wilted and everything is heated through. Taste and adjust spices if needed.

7. Add Freshness: Remove from heat. Stir in lime juice, cilantro, and green onion.

8. Serve: Serve hot, topped with avocado slices if desired. Enjoy with whole grain tortillas, over roasted potatoes, or as a filling for breakfast tacos.

Tips

• For extra flavor, add a pinch of nutritional yeast.

• If you like it spicy, add a pinch of cayenne or diced jalapeño with the vegetables.

• This scramble keeps well in the fridge for up to 3 days.