Tofu scramble with kale and red pepper
Savor a delicious and healthy meal with this Tofu Scramble featuring fresh kale and vibrant red pepper. Packed with flavor from garlic, cumin, chili, and turmeric powders, and sauteed in olive oil for an irresistible taste. Perfect for a nutritious breakfast or lunch! Find the full recipe here.
- 02 Apr 2024
- Cook time 10 min
- Prep time 20 min
- 2 Servings
- 11 Ingredients
Tofu scramble with kale and red pepper is a flavorful and nutritious vegan alternative to scrambled eggs. Packed with plant-based protein, vitamins, and minerals, this recipe is perfect for breakfast, brunch, or even a light lunch. The combination of spices and fresh vegetables will make this dish a savory delight.
Ingredients:
Instructions:
- In a small bowl, combine the crumbled tofu with garlic powder, ground cumin, chili powder, and turmeric powder. Mix well to ensure the tofu is evenly coated with the spices.
- Heat the olive oil in a large non-stick skillet over medium heat.
- Add the chopped onion and diced red pepper to the skillet. Sauté for about 3-5 minutes until the vegetables are soft and the onion becomes translucent.
- Push the sautéed vegetables to one side of the skillet.
- Add the spiced tofu to the other side of the skillet.
- Cook for 2-3 minutes, stirring occasionally, until the tofu starts to lightly brown.
- Mix the sautéed vegetables and tofu together in the skillet.
- Add the chopped kale.
- Cook for an additional 3-5 minutes, stirring frequently, until the kale is wilted.
- Season the scramble with salt and black pepper. Taste and adjust seasoning as needed.
- Serve hot, garnished with your choice of fresh herbs or avocado slices if desired.
Tips:
- Press the tofu to remove excess moisture before cooking to achieve a better texture.
- Feel free to add other vegetables like tomatoes, mushrooms, or spinach for extra flavor and nutrition.
- Use a non-stick skillet to prevent the tofu scramble from sticking.
- Adjust the spices according to your taste preferences; you can add more chili powder if you like it spicier.
- Garnish with fresh herbs like parsley or cilantro for added flavor and color.
Tofu scramble with kale and red pepper is a quick, easy, and healthy meal that is sure to become a favorite. The vibrant colors and rich flavors make it as pleasing to the eye as it is to the palate. Serve it on toast, with potatoes, or on its own for a satisfying and nutritious meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 4.20g | 11% |
| Sugar 3.16g | 3% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.72g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 210ug | 24% |
| Choline 36mg | 6% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 1.78mg | 11% |
| Vitamin B6 0.28mg | 16% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 100mg | 113% |
| Vitamin E 1.09mg | 7% |
| Vitamin K 270ug | 222% |
| Minerals | |
| Calcium, Ca 310mg | 24% |
| Copper, Cu 0.24mg | 0% |
| Iron, Fe 3.14mg | 29% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 490mg | 14% |
| Selenium, Se 11ug | 20% |
| Sodium, Na 640mg | 42% |
| Zinc, Zn 1.16mg | 11% |
| Water | |
| Water 190g | - |
| * 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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