When I was a child the combination of rice, beans and scrambled egg was one of my favorite meals. I always got severe headaches if I went too long without eating and this was a card my mother always had up her sleeve. Because whenever I announced that I was very hungry or had a headache, she would quickly prepare this stir that soon made me feel better.

Today I'm going to share with you my adapted vegan and healthier version of this recipe, which is made with brown rice and tofu, since eggs are no longer part of my diet. Since I already had the rice and beans cooked, it took me just 15 minutes to prepare this lunch, exactly the time needed to cut the vegetables, grill the tofu and mix everything in the skillet. Ah, this is another advantage, because as we only use the frying pan or a pot, the time spent with the dishes ends up being much less!

Whenever we combine a legume with a cereal like beans and rice, we have complete protein. This means that we have all the amino acids needed to make a protein. Complementing with another legume (instead of egg), such as the organic soy present in tofu further increases the protein value, in addition to providing a meal with 0% of cholesterol.

An egg contains more cholesterol than our body needs each day. Excess cholesterol causes heart disease, and in 2010, a study published in the Canadian Journal of Cardiology found that those who consume the most eggs have a 19% increased risk of cardiovascular problems. Recent studies have also shown that eating eggs can increase the risk of diabetes and cancer.

So, especially if you have heart problems, high cholesterol, or are looking for better health, try to vary your diet with more plant options, such as tofu, and cut back on eggs and other animal foods.

 

Stirred rice, beans and tofu:

Ingredients:

Serves 2 to 3 people

2 cup cooked brown rice

4 xic cooked black beans (without the broth)

200g organic tofu

1 chopped onion

3 chopped garlic cloves

2 tomatoes

a handful of parsley and/or fresh cilantro

Olive oil

¼ teaspoon powdered cumin (optional)

¼ teaspoon of powdered coriander (optional)

½ teaspoon of turmeric

Salt and pepper to taste

 

Instructions:

obs: After opening the tofu, remove any excess water, placing it between four sheets of paper towels, two on each side, pressing gently with flat hands until the excess liquid is eliminated. If there is a lot of water, change the sheets of paper towels and repeat the procedure.

1- Start by heating a large skillet, then add a tablespoon of olive oil and then the tofu, crumbling between your hands, until small pieces that resemble scrambled eggs are left. Let it brown for approximately 5 min and meanwhile cut the onion and garlic.

2- When the tofu is golden, stir and bring to the edges of the pan, then add the onion. let it simmer for 30 seconds and add the garlic, turmeric, cumin and cilantro if using, and black pepper. Shake well.

3- Add the cooked rice and beans and mix well, allowing them to heat up for a few minutes (if they are already cooked).

4- Finally, add the diced tomatoes, fresh coriander leaves or parsley and freshly ground salt (preferably marine or pink). Taste and correct the salt if necessary.

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References:

1- Spence D, Jenkins JA D, Davignon J. Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease. Can J Cardiol. 2010 Nov; 26(9): e336–e339.

2- Li Y, Zhou C, Zhou X, Li L. Egg consumption and risk of cardiovascular diseases and diabetes: a meta-analysis. Atherosclerosis. 2013;229:524-530

3- Iscovich JM, L'Abbe KA, Castelleto R, et al. Colon cancer in Argentina. I: risk from intake of dietary items. Int J Cancer. 1992;51:851-857

4- Radosavljevic V, Jankovic S, Marinkovic J, Dokic M. Diet and bladder cancer: a case-control study. Int Urol Nephrol. 2005;37:283-289

5- Richman EL, Kenfield SA, Stampfer MJ, et al. Egg, red meat, and poultry intake and risk of lethal prostate cancer in the prostate specific antigen-era: incidence and survival. Cancer Prev Res. 2011;4:2110-2121.