Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. This vegan substitute is perfect in lasagna, tacos, soup and more. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings.

Ingredients

1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry

• 2 tablespoons tamari

• ½ teaspoon garlic powder

• ½ teaspoon paprika

• 1 tablespoon extra-virgin olive oil
  
  

Preparation

Prep Ready In

15 m 15 m

Combine tofu, tamari, garlic powder and paprika in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until the tofu is nicely browned, 8 to 10 minutes.

• To make ahead: Refrigerate for up to 2 days.

Nutrition information

Serving size: ½ cup

• Per serving: 152 calories; 9 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 13 g protein; 0 mcg folate;0 cholesterol; 0 g sugars; 0 g added sugars; 184 IU vitamin A; 0 mg vitamin C; 98 mg calcium; 2 mg iron; 500 mg sodium; 11 mg potassium

• Carbohydrate Servings: ½

• Exchanges: 1½ medium-fat protein, 1 fat