Savory Tofu Scramble

15 30 242
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Savory Tofu Scramble
Health Highlights

Ingredients


1/2 tsp Chili powder (for sauce)
1/2 tsp Cumin (for sauce)
1/2 tsp Garlic powder (for sauce)
1/4 tsp Turmeric, powder (for sauce)
1/4 tsp Black pepper (for sauce)
2 tbsp Nutritional yeast (for sauce)
2 tbsp Water (for sauce)
2 tbsp Water (for step two)
1/2 medium Red onion (thinly sliced)
1 medium pepper(s) Red bell pepper (thinly sliced)
1 cup Kale (de-stemmed and loosely chopped)
1/2 block Tofu, regular, firm
1 head Broccoli
1 medium pepper(s) Green bell pepper
1 cup Baby portobello mushroom

Instructions


  1. Prepare the sauce by adding chili powder, cumin, garlic powder, turmeric, pepper, nutritional yeast, and water to a bowl. Mix until combined, adding additional water as needed to reach desired consistency. Set aside.
  2. Warm a large skillet on your stove over medium heat. Once hot, add the olive oil and let it warm up for 15 seconds. Then, add the onion, and red pepper. Stir continuously and cook until softened, about 5 minutes.
  3. Add the kale, mix with the onion and pepper, then cover your skillet with a large lid and let it steam for 2 minutes.
  4. In the meantime, unwrap the tofu block, rinse it with lukewarm water, and pat dry. Use a fork to crumble it into bite-sized pieces. 
  5. Use a spatula to move the veggies to one side of the skillet and add the tofu. Sauté for 2 minutes, then add the sauce to the skillet pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until the tofu is slightly browned.
  6. Serve immediately. 

Nutrition Facts

Per Portion

Calories 242
Calories from fat 51
Calories from saturated fat 9.9
Total Fat 5.6 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.7 g
Cholesterol 0
Sodium 128 mg
Potassium 1632 mg
Total Carbohydrate 32 g
Dietary Fiber 11.4 g
Sugars 9.2 g
Protein 21.9 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 4.6

Energy sources


Pygal43%465.5809093316821175.6100423424286421%361.70467378240505280.8215796789582436%300.3425273103586158.19307748943143%21%36%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch




?
Help