Tofu and Sausage Sauté

2 Feb

I love weekends. Why? Because I have time to cook and savor a sizeable breakfast. And if you don’t know by now, I love my breakfast!

A little note: anytime I mention sausage, cheese, or any other typically animal-based product, I am referring to the vegan version.

Tofu and Sausage Sauté is one of the most popular recipes of mine. My family, herbivores and omnivores alike, always devour it. This protein-packed dish is chock full of tofu, “sausage”, greens and “cheese”, most of which are excellent sources of protein; topped with a delicious, savory sauce. Tofu and Sausage Sauté is perfect for anyone, especially those who live an active lifestyle. Following is the estimated amount of protein this dish provides:

  • Tofu: fried tofu provides over 67 grams of protein per 14-ounce serving (source)
  • Vegan Sausage: seitan-based sausage contains approximately 26 grams of protein per 4-ounce serving (source)
  • Spinach or Kale: raw spinach has 1.35 grams of protein per 1-1/2 cup serving (source) and raw kale has 3.3 grams of protein per 1½ cup serving (source)
  • Vegan Cheese: vegan cheese typically contains approximately 1 gram of protein per 1/4 cup serving (source, source and source)

Tofu & Sausage Sauté

Tofu and Sausage Sauté

1 (14-ounce) package extra firm tofu, drained
2 tablespoons canola or peanut oil
1/2 cup crumbled or diced vegan sausage
2 tablespoons diced white onion
1-1/2 cups chopped fresh spinach or kale
1/4 cup shredded or diced vegan cheese (I prefer mozzarella or monterey jack)

Sauce:
2 tablespoons soy sauce
2 teaspoons yellow mustard
1 teaspoon dried dill weed
1/2 teaspoon garlic powder

Press tofu by wrapping in cloth or paper towels and weighing down with a couple of plates for 20-30 minutes. After this time, cut tofu into 1/2-inch cubes and set aside.

Meanwhile, prepare sauce by combining soy sauce, mustard, dill weed and garlic powder in a small glass and mixing until combined. Set aside.

Heat oil in a large skillet over medium-high heat. Add tofu and cook until light brown on all sides, turning occasionally. Add sausage and onion to the pan and cook, stirring often until onion is translucent and sausage begins to brown, approximately 5-10 minutes. Add spinach or kale and continue to cook for an additional 5 minutes, or just until tender. Remove from heat and add the sauce, stirring to coat. Finish by sprinkling cheese over top and mixing in if desired.

4 Responses to “Tofu and Sausage Sauté”

  1. Brenda February 2, 2013 at 6:34 pm #

    This is one of my favorite recipes. I’m not a fan of breakfast, but this is changing my mind!

    • megmeister February 2, 2013 at 10:19 pm #

      Why, thank you! You should try this with smoked tofu sometime…AMAZING.

  2. Shellie Zaleta February 3, 2013 at 10:51 am #

    This was dinner last night. Delicious! Thanks. I like the idea of trying it with smoked tofu as well….or adding a bit of liquid smoke.

    • megmeister February 3, 2013 at 11:29 am #

      Wonderful! So glad you liked it, Shellie! Adding liquid smoke would be excellent. =)

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