Tofu Hash ~ High Protein ~ Low FODMAP ~ WFPB ~ Vegan ~ Gluten Free

5 REASONS YOU'RE GOING TO LOVE THIS TOFU HASH RECIPE

1. Super Versatile - Check what you've got in your fridge and cupboard and add whichever veggies you like; this recipe can also be served in many ways, from wraps to main dishes.
2. This recipe is low-FODMAP, vegan, high-protein, gluten-free, dairy-free, and healthy!
3. It makes a nice change to plain tofu scramble.
4. Tastes AMAZING!
5. Quick and easy to make within 10 minutes, using simple minimal ingredients!

HOW TO SERVE YOUR TOFU HASH

• Side Dish - This tofu hash recipe makes a great side dish for any salad, vegan BBQ table, veggie burgers, or lentil wraps.
• Main Meal - Add a grain such as bread, lentil wraps, whole grains such as rice, quinoa, or buckwheat with more vegetables to make a more substantial main meal.
• Breakfast/Brunch - I love this recipe as a weekend brunch. It sets me up all day until I have dinner in the evening; I know I'm easily hitting half my daily protein requirement with this meal alone, with the lentil wraps included!
• Post-Workout Meal - Going hard in the gym or outside in nature for your exercise routine requires you to carefully plan what you eat to ensure you're getting the correct balance of macronutrients. This recipe will help fuel your workouts and aid you to continue pushing yourself and improving your physical capabilities. 
• Wrap Filling - I made this tofu hash recipe to go inside my lentil wraps that I made recently using this recipe. All I did differently was instead of using the batter to make ten wraps, I doubled the batter for each to instead make five giant wraps.

EXTRA VEGAN-FRIENDLY ADD-INS

Tailor this recipe to your tastes with variations and substitute's that you can experiment with.

• Silken tofu, Burmese tofu, pumfu, or lentil tofu would be a great way to replace the firm tofu I used in this recipe. Apart from silken tofu, the other three suggestions are soy-free.
• You can use sweet potato instead of white potato in this recipe or mix both. I like to boil or steam extra potatoes when making other recipes, so I have some in the fridge for making this recipe in just 10 minutes.
• Other vegetables such as onion, mushroom, tomato, and spinach could be added or substituted for the red roasted pepper.

VARIATIONS ON FLAVOURS 

• Play around with different spices depending on what you like or have in your spice rack. These other spices could be smoked paprika, garam masala, ground coriander, garlic powder, or perhaps some chili flakes, powder, or hot sauce would work well. 
• You can also try spice blends such as Mexican Taco, Moroccan Ras el Hanout, Lebanese Baharat, and Indian Curry Powder. I've tried and loved all of these in my scramble tofu so I know they would work great in this recipe too.
• Some herbs would go nicely with this dish. Try Italian mixed herbs, fresh/dried thyme, basil, rosemary, or oregano!

ADD MICROGREENS TO YOUR TOFU HASH

You can also add a wide range of microgreens to top your tofu hash and provide an extra phytonutrient boost! I grew my chia microgreens which I used in this recipe; they are high in nutrients that bring energy and strength for building strong bones and teeth and help to lose excess weight. Chia is among the highest source of plant-based omega-3 and is rich in protein, calcium, Vitamin C, Iron, and potassium. Hence, they are one of my first choices to grow easily at home as microgreens.

Read more here about why I recommend adding microgreens to your meals and click here to learn how to grow chia seeds.

Tofu Hash Recipe

Serves 2

INGREDIENTS

• 200g 1/2 a block of firm tofu, cut into small cubes
• 2 medium potatoes, sliced and pre-boiled until just cooked
• 1/2 a roasted red pepper, I used one from a jar, cut into thin strips
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric
• Pinch of salt and black pepper

Optional toppings

• Avocado
• Lentil wrap or bread of choice
• Kimchi Kraut or Sauerkraut
• Chia microgreens or alfalfa

METHOD

1. Add pre-cooked sliced potato to a frying pan along with cumin seeds and cook until browned on each side, around 5 minutes. I use an eco non-stick frying pan so no oil is needed.
2. Add the tofu cubes, roasted red pepper, and spices.
3. Cook a further 2-3 minutes until cooked through.
4. Serve with your choice of accompaniments, I went with avocado, lentil flatbread, kimchi kraut, and chia microgreens.

Enjoy!

Below are the nutrient values per serving without the accompaniments.

Macronutrients per serving:

Kcal: 250

Protein: 13g

Fat: 4.7g

Saturated Fat: 0.57g

Carbs: 40g

Fibre: 5.4g

Micronutrients per serving:

Vitamin C 62% RDI

Vitamin B6 50% RDI

Potassium 20% RDI

Iron 19% RDI

Magnesium 17% RDI

Zinc 9% RDI

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

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