Ingredients (3 servings):
Pan Seared Tofu:
1.5 cups super firm tofu, drained and pressed for 15 minutes
1 tbs low sodium soy sauce
1 tbs nutritional yeast
1 tbs avocado oil
Oatmeal:
1 tsp avocado oil
1 scallion, thinly sliced
1.5 cups water
1 cup unsweetened soy milk
4 shiitake mushrooms
1 tbs low sodium soy sauce
1 cup steel cut oats, pre-soaked
1 tbs yellow miso paste
2 cups kale, roughly chopped and stems removed
Serving:
Avocado Slices
Sesame Seeds
Directions:
1. Cut super firm tofu into cubes or triangles and place in an airtight container with nutritional yeast. Seal and shake gently to coat evenly.
2. Heat avocado oil in a skillet over medium heat. Add tofu in a single layer and cook undisturbed for 4 minutes. Flip and cook another 3-4 minutes until golden. Remove tofu to a paper towel-lined plate.
3. In a saucepan, heat a drizzle of oil over medium-low. Sauté the white part of sliced scallions.
4. Add unsweetened soy milk, water, low sodium soy sauce, and shiitake mushrooms. Stir and simmer.
5. Remove mushrooms and mix 3 tbs of the warm water with miso paste in a small bowl, then return it to the saucepan.
6. Add oats. Simmer, stirring frequently, for 3-5 minutes until thickened.
7. Add kale and cook until wilted.
8. Serve with sliced mushrooms, tofu, avocado, scallions and sesame seeds if desired.
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材料 (3份）：
香煎豆腐：
1 1/2 杯超硬豆腐, 瀝乾並壓制 15 分鐘
1 大匙低鈉醬油
1 大匙營養酵母
1 大匙牛油果油
麥片：
1 茶匙牛油果油
1 根蔥, 切成薄片
1 1/2 杯水
1 杯不加糖的豆漿
4 個香菇
1 大匙低鈉醬油
1 杯鋼切燕麥
1 大匙低鹽味噌醬
2 杯羽衣甘藍, 切碎, 去莖
配菜：
牛油果切片
芝麻
做法：
1. 將超硬豆腐切成方塊或三角形, 與營養酵母一起放入密封容器中。密封並輕輕搖晃以均勻塗抹。
2. 用中火在煎鍋中加熱牛油果油。將豆腐鋪層放入, 靜置 4 分鐘。翻面並再煮 3-4 分鐘, 直到呈現金黃色。將豆腐取出放在鋪有紙巾的盤子上。
3. 在平底鍋中, 以中低火加熱少許油。炒香蔥白。
4. 加入無糖豆漿, 水, 低鈉醬油和香菇。攪拌並煮沸。
5. 取出香菇, 將 3 湯匙溫水和味噌醬放在小碗裡混合, 然後倒回鍋中。
6. 加入燕麥。以小火煮 3-5 分鐘, 經常攪拌, 直到變稠。
7. 加入羽衣甘藍並煮至枯萎。
8. 可依需求搭配香菇片, 豆腐, 牛油果, 蔥和芝麻一起食用。