Tofu scramble is a delicious and versatile plant-based alternative to traditional scrambled eggs. It's packed with protein and can be easily customized with your favorite vegetables and spices. In this recipe, we'll guide you through the steps to make a basic tofu scramble that is both quick and tasty.
- Press the tofu before cooking: For a firmer texture, press the tofu for 10-15 minutes to remove excess water. You can do this by wrapping the tofu in a clean towel and placing a heavy object on top.
- Customize with vegetables: Add vegetables like bell peppers, spinach, tomatoes, or mushrooms to your tofu scramble for added flavor and nutrition. Sauté the vegetables in the olive oil before adding the tofu.
- Use black salt for an 'eggy' flavor: For a more authentic egg-like flavor, consider using black salt (also known as kala namak) instead of regular salt. Black salt has a sulfurous taste that mimics the flavor of eggs.
- Don't overcook: To maintain a good texture, avoid overcooking the tofu. Cook it until it's heated through and slightly golden but still moist.
- Adjust seasoning to taste: Feel free to adjust the spices according to your taste preferences. You can add more chili powder for extra heat or more turmeric for additional color.
With just a few simple ingredients and some basic cooking techniques, you can create a delicious and healthy tofu scramble in no time. This dish is perfect for a hearty breakfast, brunch, or even a light lunch. Experiment with different vegetables and spices to find your perfect version of this versatile recipe.
Nutrition Facts | |
---|---|
Serving Size | 140 grams |
Energy | |
Calories 80kcal | 3% |
Protein | |
Protein 8g | 6% |
Carbohydrates | |
Carbohydrates 2.58g | 1% |
Fiber 0.55g | 1% |
Sugar 0.86g | 1% |
Fat | |
Fat 11g | 13% |
Saturated 1.58g | 5% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 5ug | 1% |
Choline 33mg | 6% |
Vitamin B1 0.06mg | 5% |
Vitamin B2 0.05mg | 4% |
Vitamin B3 0.69mg | 4% |
Vitamin B6 0.08mg | 5% |
Vitamin B9 50ug | 13% |
Vitamin B12 0.00ug | 0% |
Vitamin C 0.30mg | 0% |
Vitamin E 0.18mg | 1% |
Vitamin K 2.70ug | 2% |
Minerals | |
Calcium, Ca 140mg | 11% |
Copper, Cu 0.20mg | 0% |
Iron, Fe 2.01mg | 18% |
Magnesium, Mg 36mg | 8% |
Phosphorus, P 110mg | 9% |
Potassium, K 170mg | 5% |
Selenium, Se 10ug | 19% |
Sodium, Na 600mg | 40% |
Zinc, Zn 0.81mg | 7% |
Water | |
Water 110g | - |
* 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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