Tofu tahini scramble
Delight in a protein-packed Tofu Tahini Scramble! Featuring tofu, chickpeas, cherry tomatoes, and a tangy tahini-hummus blend, this vegan recipe is rich in flavor and easy to prepare. Perfect for a nutritious breakfast or satisfying dinner. Ready in just 20 minutes!
- 21 Apr 2024
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 9 Ingredients
Tofu Tahini Scramble is a delicious and nutritious plant-based dish that makes for a satisfying breakfast or lunch. Combining protein-packed tofu and chickpeas with the rich flavors of sesame butter and hummus, this scramble is both hearty and flavorful. Follow this easy recipe to create a wholesome meal that's perfect for any time of the day.
Ingredients:
Instructions:
- Drain the tofu and pat it dry with paper towels to remove excess moisture. Crumble it into bite-sized pieces.
- Drain and rinse the chickpeas.
- Mince the garlic clove.
- Halve the cherry tomatoes.
- Heat the olive oil in a large skillet over medium heat.
- Add the crumbled tofu to the skillet, stirring occasionally, and cook for about 5-7 minutes or until it starts to become golden brown.
- Add the chickpeas and minced garlic to the skillet.
- Cook for an additional 3-4 minutes, stirring frequently, until the garlic becomes fragrant but not burnt.
- Gently stir in the halved cherry tomatoes.
- Cook for another 2-3 minutes until the tomatoes start to soften.
- In a small bowl, whisk together the sesame butter (tahini), hummus, soy sauce, and lemon juice until smooth and well-combined.
- Pour the tahini sauce over the tofu mixture in the skillet.
- Stir well to ensure all the ingredients are evenly coated with the sauce.
- Let it cook for another 2-3 minutes, allowing the flavors to meld together.
- Remove the skillet from heat.
- Serve the tofu tahini scramble warm, with your choice of sides or toppings. It pairs well with fresh herbs, a sprinkle of sesame seeds, or a slice of crusty bread.
Tips:
- Press the tofu before cooking to remove excess water. This will help achieve a better texture.
- Feel free to add in other vegetables like bell peppers, spinach, or onions for extra nutrition and flavor.
- If you prefer a bit of spice, consider adding a pinch of red chili flakes or a dash of hot sauce.
- Use a non-stick pan to prevent the scramble from sticking and ensure easy cleanup.
- Adjust the amount of soy sauce and lemon juice according to your taste preference.
Congratulations on making your Tofu Tahini Scramble! Enjoy this flavorful dish on its own, or pair it with some whole grain toast or a fresh salad. It's a versatile, nutrient-dense meal that can easily be modified to suit your taste. Enjoy your healthy and delicious creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 210 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 15g | 4% |
| Fiber 4.74g | 12% |
| Sugar 3.16g | 3% |
| Fat | |
| Fat 14g | 17% |
| Saturated 1.95g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 13ug | 1% |
| Choline 50mg | 9% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 1.34mg | 8% |
| Vitamin B6 0.40mg | 24% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 7mg | 8% |
| Vitamin E 0.57mg | 4% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.42mg | 0% |
| Iron, Fe 2.84mg | 26% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 360mg | 10% |
| Selenium, Se 14ug | 25% |
| Sodium, Na 410mg | 27% |
| Zinc, Zn 1.59mg | 14% |
| Water | |
| Water 160g | - |
| * 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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