Tofu scramble with sweet potato & greens
Enjoy a hearty and nutritious breakfast with this Tofu Scramble featuring sweet potato, spinach, mushrooms, and onions. Perfectly seasoned with salt and black pepper and cooked in rich coconut oil for a delicious vegan start to your day!
- 07 Jun 2024
- Cook time 15 min
- Prep time 20 min
- 2 Servings
- 8 Ingredients
Tofu scramble with sweet potato & greens is a nutritious and delicious plant-based meal that is perfect for breakfast, lunch, or dinner. This dish is not only packed with protein from the tofu, but it also incorporates the natural sweetness of sweet potatoes and the earthiness of mushrooms and spinach. Seasoned simply with salt and pepper, this scramble is easy to make and full of flavors that complement each other beautifully.
Ingredients:
Instructions:
- Tofu: Drain the tofu and press it to remove excess water. Once pressed, crumble it into small pieces.
- Sweet Potato: Peel and dice the sweet potato into small cubes.
- Spinach: Wash and roughly chop the spinach.
- Mushrooms: Clean and slice the mushrooms.
- Onion: Peel and dice the onion.
- In a large skillet, heat 1 tablespoon of coconut oil over medium heat.
- Add the diced sweet potato to the skillet. Cook, stirring occasionally, until the sweet potato becomes tender and starts to brown, about 8-10 minutes.
- Add the remaining tablespoon of coconut oil to the skillet.
- Add the diced onions and cook for about 3-4 minutes, until they begin to soften and become translucent.
- Add the sliced mushrooms and cook for another 3-4 minutes, until they start to release their moisture and brown slightly.
- Stir in the chopped spinach and cook until it wilts, about 2 minutes.
- Add the crumbled tofu to the skillet and mix well with the vegetables. Cook for another 4-5 minutes, allowing the tofu to absorb flavors and heat through.
- Sprinkle a dash of salt and a dash of black pepper over the scramble.
- Mix everything together and cook for an additional 1-2 minutes to ensure even seasoning.
- Taste and adjust salt and pepper if needed.
- Transfer the tofu scramble to plates and serve hot. Enjoy your nutritious and delicious meal!
Tips:
- Press the tofu to remove excess water before cooking to achieve a better texture.
- Cut the sweet potato into small, even pieces to ensure they cook evenly and more quickly.
- Sauté the onions and mushrooms first to enhance their flavor before adding other ingredients.
- Add the spinach towards the end of cooking to retain its bright green color and nutrients.
- Feel free to customize the seasoning with other spices such as turmeric, garlic powder, or nutritional yeast for added flavor.
This tofu scramble with sweet potato & greens is a versatile and satisfying dish that can be enjoyed on its own or served alongside toast, rice, or a fresh salad. With a blend of wholesome ingredients and simple seasonings, it's an easy meal to prepare that offers a balance of flavors and nutrition. Whether you're a plant-based eater or just looking to mix up your meal routine, this recipe is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 4.35g | 11% |
| Sugar 8g | 8% |
| Fat | |
| Fat 16g | 19% |
| Saturated 12g | 39% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 680ug | 76% |
| Choline 44mg | 8% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 2.68mg | 17% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.02ug | 1% |
| Vitamin C 11mg | 13% |
| Vitamin E 0.57mg | 4% |
| Vitamin K 72ug | 63% |
| Minerals | |
| Calcium, Ca 120mg | 10% |
| Copper, Cu 0.44mg | 0% |
| Iron, Fe 1.73mg | 16% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 170mg | 13% |
| Potassium, K 700mg | 21% |
| Selenium, Se 16ug | 28% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 1.10mg | 10% |
| Water | |
| Water 220g | - |
| * 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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