Tofu Scramble

16 20 170
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 5
Tofu Scramble
Health Highlights

Ingredients


2 tsp Coconut oil
1/2 cup Yellow onion (minced)
1 clove(s) Garlic (minced)
2 tsp minced Ginger root (or 1/2 teaspoon ginger powder)
2 tbsp, minced Turmeric root (or 1 teaspoon turmeric powder)
1/2 tsp Black pepper
1/2 cup Button mushrooms (finely diced)
1/2 cup Zucchini (finely diced)
1/2 cup Carrots (finely grated)
1/2 cup Red bell pepper (finely diced)
1 1/2 cup Spinach (or collard green or kale; other winter green; finely chopped)
2 tbsp Cilantro (coriander) (fresh; minced)
454 gm Tofu, regular, firm
1/4 cup Nutritional yeast
1/2 tsp Sea salt, fine
1 tsp Paprika

Instructions


In a medium skillet sauté the onion, garlic, ginger, turmericand black pepper in oil over medium-low heat for 2-3 minutes.  

While the first few ingredients are sautéing, chop the veggies.  Add the veggies and sauté for 5 minutes.

Crumble the tofu and add to veggies along with remaining ingredients.  You can use a potato masher to break the tofu up into irregular pieces.  Saute for an additional 10 minutes, stirring occasionally.  

Add more salt and black pepper to taste.  Serve over crisp bread or rye toast.

 


Nutrition Facts

Per Portion

Calories 170
Calories from fat 60
Calories from saturated fat 21.5
Total Fat 6.7 g
Saturated Fat 2.4 g
Trans Fat 0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 1.6 g
Cholesterol 0
Sodium 223 mg
Potassium 635 mg
Total Carbohydrate 13.2 g
Dietary Fiber 5.2 g
Sugars 2.6 g
Protein 16.7 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 1.3

Energy sources


Pygal25%442.1355620947736133.0384439901116636%418.0198543918851274.0857330497723339%297.1532100955509166.078176016577525%36%39%CarbohydratesFatProtein
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