Looking for a delicious and protein-rich breakfast that’s also good for you? This Tofu Scramble is a fantastic plant-based option. It’s quick to make, packed with flavor, and provides a great start to your day. Perfect for anyone wanting to boost their protein intake the healthy way!
Ingredients Needed
- 1 block (14-16 oz) firm or extra-firm tofu, pressed and crumbled
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1 clove garlic, minced
- 1/4 teaspoon turmeric (for color)
- 1/4 teaspoon black salt (kala namak, for eggy flavor – optional)
- Salt and black pepper to taste
- Optional: Nutritional yeast for a cheesy flavor, spinach, mushrooms, or other veggies
Step By Step Making
- Heat the olive oil in a non-stick skillet over medium heat.
- Add the chopped onion and bell pepper and cook until softened, about 5-7 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Add the crumbled tofu to the skillet. Break it up further with your spoon if needed.
- Sprinkle in the turmeric, black salt (if using), salt, and pepper. Stir well to coat the tofu evenly.
- Cook for about 5-10 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
- If using, stir in nutritional yeast or any other vegetables like spinach or mushrooms towards the end of cooking.
- Serve hot.
Nutritional Value
A typical serving of this Tofu Scramble contains approximately 20-25 grams of protein, around 200-250 calories, and 8-12 grams of carbohydrates. These values can vary based on the specific ingredients and any additions like vegetables or nutritional yeast.
Health Benefits
This Tofu Scramble is a fantastic source of plant-based protein, which is crucial for muscle building and repair. Tofu is also a complete protein, meaning it contains all nine essential amino acids your body needs. The turmeric adds anti-inflammatory properties, and adding vegetables boosts your intake of vitamins, minerals, and fiber, supporting overall health and digestion. It’s a nutrient-dense meal that keeps you feeling full and energized.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
