Oil-Free Tofu Scramble with Spinach

oil-free tofu scramble with spinach

Love scrambled eggs but want to switch over to a plant-based diet? This recipe for tofu scramble with spinach is a great compromise.

What I love best about tofu scramble is the almost endless combinations of ingredients you can use in making it. Don't like spinach? Substitute your favorite greens or simply leave it out. Love zucchini? Dice a small one and add it in once the tofu cooks for about 10 minutes.

Have fun choosing your favorite spices to add to your version. I've been known to add oregano and basil for a fresh flavor or smoked paprika for a heartier taste.

Be adventurous and share your favorite combinations in the comments below.

Courses
Difficulty Beginner
Time
Prep Time: 5 mins Cook Time: 15 mins Total Time: 20 mins
Servings 4
Calories 110
Description

This tofu scramble has an almost endless number of ingredient combinations you can use in making it. This version with spinach and diced peppers is hearty and delicious.

Ingredients
  • 16 oz tofu, extra firm
  • 1/2 small onion, diced
  • 1/4 cup green bell pepper, diced
  • 1/4 cup red bell pepper, diced
  • 1 cup baby spinach, packed (rinsed and drained)
  • 1/4 tsp turmeric
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp Bragg Liquid Aminos
  • 2 tbsp nutritional yeast
Instructions

  1. Drain excess water from tofu.

  2. Crumble tofu into a good, quality non-stick saucepan using a spatula or your hands.

  3. Add turmeric, garlic powder, onion powder, and Bragg's. Turn a few times to mix.

  4. Add onions and peppers and cook until vegetables are tender and tofu is browned and slightly dry.

  5. Add spinach and continue cooking until spinach is wilted.

  6. Sprinkle nutritional yeast over the mixture and turn a few times to combine. Remove from heat and serve.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 110kcal
% Daily Value *
Total Fat 5.1g8%
Saturated Fat 1g5%
Sodium 264mg11%
Potassium 380.99mg11%
Total Carbohydrate 7g3%
Dietary Fiber 2.9g12%
Sugars 2g
Protein 12.5g25%
Calcium 19 mg
Iron 18 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

To change things up, add a cup or two of cooked potatoes. Sliced tomatoes or squash are other ingredients that add plenty of flavor.

Keywords: breakfast, tofu, spinach
Read it online: https://rozkwalker.com/recipe/oil-free-tofu-scramble-with-spinach/
Roz | Losing Weight After Forty

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