Southwest Tofu Scramble

Southwest Tofu Scramble

Love the idea of southwest eggs, but are looking for a great plant-based alternative? This Southwest Tofu Scramble is easy to put together and plant-based.
Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 2

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, ground (optional, for sauce)
2 tbsp Water, filtered (for sauce)
2 tbsp Olive oil
1/4 medium Red onion (thinly sliced)
1/2 medium pepper(s) Red bell pepper (thinly sliced)
1 tsp Salt and pepper (each)
2 cup Kale (de-stemmed and loosely chopped)
227 gm Tofu, silken, extra firm

Instructions


  1. Prepare the sauce by adding chili powder, cumin, garlic powder, ground turmeric, 1/2 tsp both salt and pepper and water to a bowl and mixing until combined. Set aside.
     
  2. Prep the kale, pepper and onion, and warm a large skillet on your stove over medium heat.
     
  3. Once hot, add the olive oil to the pan and let it warm up for 15 seconds. Then, add the onion, red pepper and season with 1/4 tsp of both salt and pepper. Stir continuously and cook until softened, about 5 minutes.
     
  4. Next, add the kale and season with 1/4 tsp both salt and pepper. Mix the kale with the onion and pepper, then cover your skillet with a large lid and let it steam for 2 minutes.
     
  5. In the meantime, unwrap tofu, rinse with lukewarm water and pat dry.  Use a fork to crumble it into bite-sized pieces. 
     
  6. 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 tofu is slightly browned.
     
  7. Serve immediately with breakfast potatoes, toast or fruit. Add more flavour with salsa, hot sauce and/or fresh cilantro.

Nutrition Facts

Per Portion

Calories 254
Calories from fat 152
Calories from saturated fat 21.3
Total Fat 16.9 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3 g
Monounsaturated Fat 10.5 g
Cholesterol 0
Sodium 701 mg
Potassium 638 mg
Total Carbohydrate 13.3 g
Dietary Fiber 3.2 g
Sugars 3 g
Protein 12.1 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 1.5

Energy sources


Pygal21%433.7630434305366125.6487371341643460%374.9323435997992282.603546495615719%330.3317959682193122.6596101181545921%60%19%CarbohydratesFatProtein

Notes:

Quick Tips:

Use 2 eggs in place of tofu if you are sensitive to soy.



Nutritional Highlights:

Soy

Soy is a great source of vitamins and minerals and is a great protein substitute for vegan and vegetarian diets.

Recipe from:
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