Tofu, spinach & tomato scramble
Enjoy a quick and nutritious Tofu, Spinach & Tomato Scramble with sautéed onions, garlic, and a blend of flavorful spices. Perfect for a healthy breakfast or vegan brunch, this protein-packed dish combines tofu, fresh spinach, and juicy tomatoes. Ready in just minutes, it's a delicious way to kickstart your day!
- 16 May 2024
- Cook time 25 min
- Prep time 5 min
- 4 Servings
- 10 Ingredients
This Tofu, Spinach & Tomato Scramble is a nutritious and flavorful plant-based dish that's perfect for any meal of the day. Packed with protein, vitamins, and minerals, it’s an excellent choice for vegans and vegetarians alike. This recipe combines the fresh flavors of tomatoes and spinach with the hearty texture of tofu, spiced with cumin, paprika, and turmeric for a hint of warmth and depth.
Ingredients:
Instructions:
- Begin by chopping the onion and mincing the garlic. Dice the tomatoes and set them aside.
- Drain the tofu well to remove excess moisture. Crumble the tofu into small pieces using your hands or a fork.
- Heat a non-stick skillet over medium heat. Add a small amount of oil or water to the skillet, then add the chopped onion. Sauté for 3-4 minutes until it becomes translucent.
- Add the minced garlic to the skillet and sauté for another minute until fragrant.
- Add the diced tomatoes to the skillet and cook for about 2-3 minutes until they start to soften.
- Stir in the ground cumin, paprika, and turmeric powder until well combined and the spices release their aroma (about 1 minute).
- Add the crumbled tofu to the skillet and stir to mix with the vegetables and spices. Cook for about 5-7 minutes, stirring occasionally, until the tofu heats through and begins to slightly brown.
- Sprinkle the nutritional yeast over the tofu mixture and stir well to combine.
- Add the fresh spinach to the skillet. Cook, stirring occasionally, until the spinach wilts and is evenly mixed with the scramble (about 2-3 minutes).
- Add a dash of salt to taste and give the scramble one final stir.
- Serve the tofu, spinach, and tomato scramble hot, either on its own or alongside toast, avocado, or your favorite sides.
Tips:
- Press the tofu to remove excess water before cooking to ensure a firmer texture.
- Chop the garlic and onions finely for a more even distribution of flavor.
- Feel free to add other vegetables such as bell peppers or mushrooms to enhance the dish.
- Cook the tofu until it starts to turn golden brown to add a slight crunch to the texture.
- Taste and adjust the seasoning as you go, especially the salt, to match your preference.
- Serve the scramble with a side of whole grain toast or mixed greens for a complete meal.
This Tofu, Spinach & Tomato Scramble is not only healthy and nutritious but also satisfying and versatile. Enjoy it as a main dish, a hearty breakfast, or even a filling for wraps and sandwiches. The combination of spices and fresh ingredients ensures a delicious and balanced meal that you can enjoy any time of day. Don’t forget to share your culinary creation with friends and family!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 110kcal | 4% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.73g | 7% |
| Sugar 2.99g | 3% |
| Fat | |
| Fat 4.96g | 6% |
| Saturated 0.70g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 44mg | 8% |
| Vitamin B1 0.49mg | 41% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 2.48mg | 15% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 170ug | 44% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 17% |
| Vitamin E 0.98mg | 7% |
| Vitamin K 150ug | 125% |
| Minerals | |
| Calcium, Ca 160mg | 13% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 2.50mg | 23% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 450mg | 13% |
| Selenium, Se 11ug | 19% |
| Sodium, Na 81mg | 6% |
| Zinc, Zn 1.31mg | 12% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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