# Savory Tofu and Egg Scramble: A Protein Powerhouse!
Start your day with a delicious and energizing meal! This Tofu and Egg Scramble is packed with protein to keep you full and focused, and it’s incredibly easy to make. It’s a fantastic way to get a hearty breakfast that tastes great and fuels your body for whatever comes next.
*Ingredients Needed*
* 1 block (16 ounces) firm or extra-firm tofu, drained
* 4 large eggs
* 1 tablespoon olive oil
* 1/2 cup diced onion
* 1/2 cup diced bell pepper (any color)
* 1 clove garlic, minced
* 1/4 cup water or unsweetened plant-based milk
* 1/2 teaspoon turmeric powder
* 1/4 teaspoon black pepper
* 1/4 teaspoon salt (or to taste)
* Optional: Kala Namak (black salt) for an “eggy” flavor
*Step By Step Making*
1. First, prepare the tofu. Gently press the tofu between paper towels or a clean kitchen towel to remove excess water. Then, crumble the tofu into a bowl using your hands or a fork until it has a texture similar to scrambled eggs.
2. Heat the olive oil in a large non-stick skillet over medium heat. Add the diced onion and bell pepper and cook until they start to soften, about 5 minutes.
3. Add the minced garlic to the skillet and cook for another minute until fragrant.
4. Add the crumbled tofu to the skillet with the vegetables. Stir in the turmeric, black pepper, and salt. Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and has a light yellow color from the turmeric.
5. In a separate bowl, whisk together the eggs with the water or plant-based milk.
6. Pour the whisked eggs over the tofu and vegetable mixture in the skillet. Cook, stirring gently, until the eggs are set and cooked through, resembling scrambled eggs.
7. If using, sprinkle with Kala Namak (black salt) for an extra eggy flavor just before serving.
8. Serve immediately.
*Nutritional Value*
This recipe yields approximately 4 servings. Each serving contains roughly:
* Protein: 20-25 grams
* Calories: 200-250 calories
* Carbs: 5-7 grams
*Health Benefits*
This Tofu and Egg Scramble is a fantastic source of complete protein, which is essential for muscle building and repair. Tofu itself is a great plant-based protein and is also rich in iron and calcium, contributing to bone health and energy levels. Eggs provide valuable nutrients like choline, important for brain function, and vitamins A and D. Together, they create a balanced meal that supports overall health, muscle maintenance, and provides sustained energy throughout the day.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
