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.
- 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 | 5% |
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 | 29% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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