Tofu scramble is a traditional vegan-friendly dish that appeals to kids and adults
It´s simple to prepare as a breakfast, lunch or dinner option
This recipe provides the flexibility families often need at mealtime, allowing for variations in the vegetables you add—throw in whatever you have on hand.
If your children are old enough to help you in the kitchen, this is a great way to get them started. They'll love getting their little hands into that wet, squishy tofu, so let them help do the crumbling.
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Ingredients
- 2 tablespoon olive oil
- 1 onion small, diced
- 2 cup mushrooms chopped
- 2 cup baby spinach
- 1 cup tomato diced
- 14 ounce tofu extra firm, drained and crumbled
- 2 tablespoon cumin
- 1.5 tablespoon turmeric
- salt to taste
- pepper to taste
Instructions
- In a large skillet, heat the olive oil over a medium heat.
- Add the onion and cook until translucent, about 5 minutes.
- Add the mushrooms and spinach to the pan, and cook until the spinach has wilted and the liquid has evaporated, about 5-6 minutes.
- Add the tomatoes, tofu, cumin, turmeric, and salt and pepper. And stir well.
- Cook until the tofu is heated through and to allow the flavors to combine, about 8-10 minutes.
Nutrition Facts
Vegetable and Tofu Scramble
Amount Per Serving
Calories 216
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 2g
10%
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Sodium 83mg
3%
Potassium 1084mg
31%
Total Carbohydrates 19g
6%
Dietary Fiber 5g
20%
Sugars 6g
Protein 11g
22%
Vitamin A
41%
Vitamin C
28%
Calcium
12%
Iron
52%
* Percent Daily Values are based on a 2000 calorie diet.
Onion, diced and ready to fry
Cook the spinach until wilted
Add chopped mushrooms for extra healthy filling
Crumbled tofu, a great vegan protein source
Rich, vitamin-full chopped tomatoes
Fry until the tofu is heated through
Serve with roast potatoes and fruit
Tofu scramble, perfect for breakfast or a light lunch
Serve with a side of roasted potatoes and fruit for a delicious meal, anytime.