Heart-Healthy Scrambled Tofu with Black-Eyed Peas
Boost your breakfast or brunch game with this 'Heart-Healthy Scrambled Tofu with Black-Eyed Peas'—a plant-based powerhouse packed with protein, vibrant veggies, and bold flavors. Perfect for vegans and health-conscious eaters, this recipe combines creamy, crumbled tofu with nutrient-rich spinach, savory black-eyed peas, and an aromatic blend of turmeric and cumin for a flavorful, anti-inflammatory kick. Cherry tomatoes and bell peppers add natural sweetness and a pop of color, while nutritional yeast and lemon juice enhance the dish with a cheesy tang and freshness. Ready in just 35 minutes, it’s an easy, guilt-free way to enjoy a hearty meal that's as satisfying as it is nourishing. Serve this warm scramble on its own, with whole-grain toast, or atop a bed of quinoa for a balanced, filling dish that’s perfect for any time of day!
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Recipe Information
Ingredients
- 400 grams firm tofu
- 1 cup black-eyed peas, cooked
- 1 medium bell pepper, chopped
- 2 cups spinach, washed
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 cup cherry tomatoes, halved
- 2 tablespoons nutritional yeast
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain the tofu and press it using a tofu press or between two plates with a heavy object on top for about 10 minutes to remove excess moisture.
In a medium skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 3-4 minutes.
Crumble the drained tofu into the pan with your hands, creating scrambled-sized pieces.
Add the turmeric powder, cumin powder, salt, and black pepper to the tofu. Stir well to coat the tofu evenly with the spices.
Cook the tofu mixture for about 5-7 minutes, stirring occasionally, until the tofu is slightly golden.
Mix in the chopped bell pepper and halved cherry tomatoes. Cook for another 3 minutes until the vegetables are softened.
Add the cooked black-eyed peas and spinach to the skillet, stirring well to combine all ingredients.
Sprinkle the nutritional yeast over the tofu scramble and stir well. Cook for an additional 2 minutes until the spinach is wilted.
Remove from heat and add the lemon juice, stirring to incorporate.
Serve the scrambled tofu warm, garnished with extra black pepper or fresh herbs if desired.
Nutrition Facts
Calories |
870 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1385 mg | 60% | |
| Total Carbohydrate | 85.6 g | 31% | |
| Dietary Fiber | 29.1 g | 104% | |
| Total Sugars | 23.3 g | ||
| Protein | 71.8 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 894 mg | 69% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2832 mg | 60% | |
*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.
