Low Carb Scrambled Tofu with Vegetables
Get ready to energize your day with this flavorful and nutritious Low Carb Scrambled Tofu with Vegetables recipe! Perfect for those seeking plant-based, protein-packed meals, this dish features firm tofu crumbled into a hearty scramble, complemented by colorful vegetables like red bell pepper, zucchini, spinach, and cherry tomatoes. A blend of savory spices—including garlic powder, onion powder, and turmeric—adds vibrant flavor, while nutritional yeast provides a cheesy twist. Quick and easy to prepare, this vegan-friendly recipe comes together in just 30 minutes, making it ideal for busy mornings or a light lunch. Garnished with fresh cilantro for a refreshing finish, this dish is a delicious way to embrace healthy, low-carb cooking that doesn't skimp on taste. Whether you're meal prepping or whipping up a sumptuous brunch, this tofu scramble is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 350 grams Firm tofu
- 1 medium Red bell pepper
- 1 small Zucchini
- 100 grams Spinach
- 100 grams Cherry tomatoes
- 2 tablespoons Olive oil
- 1 teaspoon Onion powder
- 1 teaspoon Garlic powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Nutritional yeast
- 2 tablespoons Fresh cilantro
Instructions
Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.
Meanwhile, wash and chop the red bell pepper into small pieces. Slice the zucchini into half-moons, and roughly chop the spinach. Halve the cherry tomatoes.
After the tofu is pressed, crumble it into bite-sized pieces using your hands or a fork until it resembles scrambled eggs.
Heat olive oil in a large non-stick skillet over medium heat.
Add the red bell pepper and zucchini to the skillet, and sauté for about 3-4 minutes until they begin to soften.
Add the crumbled tofu to the skillet. Sprinkle with onion powder, garlic powder, turmeric powder, salt, and black pepper. Stir well to incorporate the spices evenly.
Cook the tofu and vegetables for 5-6 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
Add the spinach and cherry tomatoes to the skillet, and cook for an additional 2-3 minutes until the spinach is wilted and the tomatoes are warm.
Sprinkle nutritional yeast over the tofu scramble and mix well.
Remove the skillet from the heat and garnish with freshly chopped cilantro before serving.
Serve immediately for a warm and satisfying meal. Enjoy!
Nutrition Facts
Calories |
741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.3 g | 59% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2808 mg | 122% | |
| Total Carbohydrate | 42.4 g | 15% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 21.9 g | ||
| Protein | 50.6 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 670 mg | 52% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2226 mg | 47% | |
*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.
