Are you looking for a delicious and nutrient-packed recipe to help fight inflammation? This garlicky tofu scramble with green onions and herb salad might just become your new favorite.
Packed with anti-inflammatory ingredients like garlic, parsley, and lime, this dish is a quick, wholesome, and satisfying way to support your health without sacrificing flavor.
The Power of Anti-Inflammatory Ingredients
Inflammation is the body’s natural response to injury or stress, but when it becomes chronic, it can contribute to various health problems. Incorporating anti-inflammatory foods into your meals is a proactive way to combat this issue.
Here’s why the ingredients in this dish are a perfect choice:
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- Garlic: Rich in sulfur compounds, garlic has been shown to reduce inflammation and support immune health.
- Green Onions: Containing flavonoids and antioxidants, green onions help reduce oxidative stress in the body.
- Parsley and Mint: These herbs are packed with antioxidants and vitamins that help reduce inflammation while adding fresh, vibrant flavor.
- Lime Juice: Loaded with vitamin C, lime juice supports the immune system and reduces inflammation.
Quick & Easy Preparation
This recipe comes together in just 18 minutes, making it a fantastic option for busy weeknights. The tofu, which is a great source of plant-based protein, is pressed to remove excess moisture before being cooked.
This step ensures the tofu absorbs the vibrant flavors of the dish while achieving the perfect texture.
Simply sauté the garlic and green onions in coconut oil to release their rich aromas. Then, add the diced tofu and mung bean sprouts for a quick, nutrient-dense scramble.
The final touch? A handful of fresh herbs and a squeeze of lime juice, which tie the dish together with a refreshing and zesty finish.
How to Serve & Customize
This recipe is wonderfully versatile. You can enjoy it on its own, serve it over brown rice for a heartier meal, or top it with poached eggs for added protein.
For a gluten-free option, double-check your fish sauce or skip it entirely—it’s optional but adds a subtle depth of flavor.
If you’re looking to further enhance the anti-inflammatory benefits, here are a few ideas:
- Add turmeric: Sprinkle in a bit of this golden spice for an extra anti-inflammatory boost.
- Incorporate leafy greens: Toss in some spinach or kale during the final cooking minutes to elevate the dish’s nutrient profile.
- Make it vegan: Skip the fish sauce entirely and use a splash of tamari or coconut aminos instead.
Why You’ll Love This Recipe
This garlicky tofu scramble is more than just a meal—it’s a way to nourish your body and support your wellness goals. With its powerful combination of anti-inflammatory ingredients, this recipe offers a flavorful and satisfying dish that’s as good for your health as it is for your taste buds.
Whether you’re meal-prepping or cooking on the fly, this recipe is sure to become a staple in your rotation.
So the next time you want a quick, healthy, and inflammation-fighting meal, give this garlicky tofu scramble a try. Your body—and your taste buds—will thank you.
Anti-Inflammation Garlicky Tofu Scramble
Equipment
- Sauté pan
- Paper towels
Ingredients
- 3 Tbsp fresh-pressed coconut oil or extra-virgin olive oil
- 3 green onions white and green parts, thinly sliced on the bias
- 3 garlic cloves peeled and thinly sliced
- 1 15-oz package firm tofu, thoroughly drained and diced into ½-inch pieces
- Kosher salt to taste
- 1 cup mung bean sprouts
- 2 Tbsp chopped mint
- 2 Tbsp chopped parsley
- 1 Tbsp lime juice plus more as needed
Optional Additions:
- Fish sauce for serving
- Cooked brown rice for serving
- Poached eggs for serving
Instructions
- Heat the coconut oil in a cold sauté pan and add the white parts of the green onions and garlic. Turn the heat to low and sauté, stirring occasionally, until lightly browned and softened, about 4 minutes.
- Add the tofu and a pinch of salt. Turn the heat to medium and cook, stirring occasionally, until the tofu is heated through and coated in the oil, about 3 minutes.
- Stir in the mung bean sprouts and warm for 1 minute.
- Add the green parts of the green onions, mint, parsley, and lime juice. Stir to combine and taste, adjusting with additional lime juice or fish sauce if desired.
- Serve as is or over cooked brown rice with poached eggs for a heartier option.
Notes
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.