Soybeans have been in the human diet for thousands of years, and the quality of the protein level is equivalent to that derived from animal sources. Tofu, a curd made from soybean milk extract and shaped into a block form, provides a critical source of protein for vegan and vegetarian diets. The recipe below incorporates tofu into a delicious dish that can be enjoyed at any meal.

Using a fork mash one box of firm tofu, along with 1/2 tsp. cumin and a dash of cayenne, and set aside.

1 shallot, minced
1 garlic bulb, minced
1 tsp. safflower oil
1/2 red pepper, chopped
1/2 cup mushrooms, chopped
1/2 cup broccoli, small flowerets
1 small bunch of basil, chopped
1 small avocado

Heat oil in pan, add shallot and garlic, cook 1 minute till browned. Add peppers, mushroom, and broccoli, and sauté 3 minutes or until slightly cooked and browned. Add mashed tofu and basil, cook until heated through. Serve with multi-grain toast or English muffin and slice of avocado. Makes 3 servings.