Heart-Healthy Vegetable Scramble
Fuel your body with this vibrant and nourishing Heart-Healthy Vegetable Scramble, a plant-based twist on the classic breakfast favorite. Featuring protein-packed extra-firm tofu and a colorful medley of red bell pepper, zucchini, and baby spinach, this recipe is loaded with vitamins, minerals, and antioxidants to power your day. Seasoned with turmeric for its anti-inflammatory benefits and enriched with nutritional yeast for a cheesy, nutty flair, this quick and easy skillet dish is ready in just 20 minutes. Perfect for those seeking a wholesome, low-sodium, dairy-free meal, it's finished with a drizzle of tamari and fresh parsley for a burst of flavor. Whether you're looking for a heart-healthy breakfast or a light lunch, this plant-powered dish is as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 200 grams extra-firm tofu
- 1 tablespoon olive oil
- 1 medium, diced red bell pepper
- 1 small, diced zucchini
- 2 cups baby spinach
- 0.5 medium, finely chopped red onion
- 2 cloves, minced garlic
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt
- 1 tablespoon low-sodium tamari sauce
- 2 tablespoons nutritional yeast
- 2 tablespoons, chopped fresh parsley
Instructions
Drain the tofu and press it between paper towels to remove excess moisture. Use your hands or a fork to crumble the tofu into small pieces, resembling the texture of scrambled eggs.
Heat the olive oil in a non-stick skillet over medium heat.
Add the chopped red onion and minced garlic to the skillet. Sauté for 2–3 minutes until the onion becomes translucent and fragrant.
Add the red bell pepper and zucchini to the skillet. Cook for 4–5 minutes, stirring occasionally, until the vegetables soften slightly.
Push the vegetables to the side of the skillet and add the crumbled tofu to the empty space.
Sprinkle turmeric powder, ground black pepper, and salt over the tofu. Stir well, allowing the tofu to take on the golden-yellow color of the turmeric.
Mix the tofu and vegetables together in the skillet. Drizzle the tamari sauce over the mixture and stir to evenly coat.
Add the baby spinach and cook for an additional 1–2 minutes until the spinach wilts.
Sprinkle the nutritional yeast over the scramble and mix well for a cheesy, nutty flavor.
Remove the skillet from heat and garnish with fresh parsley before serving.
Serve immediately and enjoy your heart-healthy vegetable scramble!
Nutrition Facts
Calories |
612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 42.7 g | 16% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 18.8 g | ||
| Protein | 44.9 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1494 mg | 115% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1518 mg | 32% | |
*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.
