Tofu scramble is a tasty and nutritious alternative to traditional scrambled eggs. Packed with protein and flavor, this plant-based dish is perfect for breakfast, brunch, or any meal of the day. With the addition of vibrant vegetables and spices, you’ll get a satisfying and colorful dish that's sure to delight your taste buds.
- Use firm or extra-firm tofu for the best texture.
- Press the tofu before cooking to remove excess moisture and improve its ability to absorb flavors.
- Feel free to add additional vegetables like mushrooms, spinach, or tomatoes to customize your scramble.
- Add a little nutritional yeast for a cheesy flavor without dairy.
- Pre-cook your beans if using dried beans, or use canned beans that have been drained and rinsed to save time.
- Experiment with different spices and herbs to suit your taste preferences.
There you have it, a delicious and healthy tofu scramble that's full of flavor and nutrition. This recipe is great for meal prep or a quick weekday meal. Enjoy it on its own, or serve it with toast, avocado, or fresh salsa for an extra touch. Happy cooking!
Nutrition Facts | |
---|---|
Serving Size | 340 grams |
Energy | |
Calories 210kcal | 11% |
Protein | |
Protein 18g | 12% |
Carbohydrates | |
Carbohydrates 24g | 7% |
Fiber 9g | 24% |
Sugar 4.23g | 4% |
Fat | |
Fat 12g | 14% |
Saturated 1.37g | 5% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 44ug | 5% |
Choline 70mg | 13% |
Vitamin B1 0.26mg | 22% |
Vitamin B2 0.22mg | 17% |
Vitamin B3 1.89mg | 12% |
Vitamin B6 0.29mg | 17% |
Vitamin B9 150ug | 38% |
Vitamin B12 0.00ug | 0% |
Vitamin C 55mg | 61% |
Vitamin E 1.18mg | 8% |
Vitamin K 10ug | 8% |
Minerals | |
Calcium, Ca 220mg | 17% |
Copper, Cu 0.49mg | 54% |
Iron, Fe 4.55mg | 41% |
Magnesium, Mg 90mg | 21% |
Phosphorus, P 280mg | 22% |
Potassium, K 660mg | 20% |
Selenium, Se 16ug | 28% |
Sodium, Na 190mg | 13% |
Zinc, Zn 1.76mg | 16% |
Water | |
Water 280g | - |
* 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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