Heart-Healthy Scrambled Tofu
Heart-Healthy Scrambled Tofu is a flavorful and nutritious plant-based twist on traditional scrambled eggs, perfect for busy mornings or a light, satisfying meal. Packed with protein-rich extra-firm tofu, vibrant turmeric for a golden hue and anti-inflammatory benefits, and the savory boost of nutritional yeast, this recipe is brimming with wholesome goodness. Fresh spinach and juicy cherry tomatoes add a pop of color, extra nutrients, and a fresh flavor that complements the creamy texture of the tofu enhanced by unsweetened almond milk. In just 20 minutes, you'll have a quick, dairy-free, and vegan dish that's low in calories, yet rich in taste. Ideal for those seeking heart-healthy options, this versatile recipe is both easy to prepare and endlessly customizable.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 0.5 teaspoons turmeric powder
- 2 tablespoons nutritional yeast
- 0.5 teaspoons garlic powder
- 0.5 teaspoons onion powder
- 2 tablespoons unsweetened almond milk
- 1 cup fresh spinach
- 0.5 cup cherry tomatoes, halved
- 1 tablespoon extra virgin olive oil
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Drain the block of tofu and wrap it in a clean kitchen towel. Place it under a heavy object, like a cast-iron skillet, to press out excess moisture for about 10 minutes.
While the tofu is pressing, prepare the rest of the ingredients: slice the tomatoes in half and measure out the spinach.
In a small bowl, mix the turmeric powder, nutritional yeast, garlic powder, onion powder, salt, and pepper. Set aside.
Once the tofu is pressed, crumble it into a bowl until it resembles the texture of scrambled eggs.
Heat the olive oil in a non-stick skillet over medium heat. Add the crumbled tofu and cook for 2-3 minutes, stirring occasionally.
Add the spice mixture to the tofu in the skillet, stirring well to coat the tofu evenly. Pour in the almond milk and stir for another 2 minutes, allowing the flavors to combine.
Add the spinach and cherry tomatoes to the skillet. Continue cooking for another 2-3 minutes, or until the spinach wilts and the tomatoes are softened.
Taste and adjust seasoning if needed before serving the scrambled tofu warm.
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 707 mg | 31% | |
| Total Carbohydrate | 27.0 g | 10% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 4.4 g | ||
| Protein | 70.1 g | 140% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 2812 mg | 216% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 1398 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
