Low Fat Scrambled Tofu with Black-Eyed Peas
Discover a protein-packed and flavorful twist on breakfast with this Low Fat Scrambled Tofu with Black-Eyed Peas recipe! Perfect for vegans and anyone seeking a nutritious start to the day, this dish combines spiced crumbled tofu with tender black-eyed peas, vibrant red bell peppers, and a dash of savory nutritional yeast for a cheesy umami boost—all while keeping the fat content minimal. With hints of turmeric and cumin, this quick and easy skillet recipe delivers bold flavors in just 30 minutes. Garnished with fresh parsley for a pop of color, it's hearty, wholesome, and ideal for meal prep or a satisfying brunch.
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 15 oz Canned black-eyed peas, drained and rinsed
- 1 medium Onion, finely chopped
- 1 medium Red bell pepper, diced
- 2 cloves Garlic, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Nutritional yeast
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley, chopped
Instructions
Begin by removing excess water from the tofu. Place the tofu block on a plate and use a clean kitchen towel or paper towel to blot and absorb the water. This helps the tofu to better absorb the flavors of the spices.
Crumble the tofu into small, scrambled-like pieces and set aside.
Heat a large non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the chopped onion and red bell pepper. Sauté for about 3-5 minutes, until the onions become translucent and the bell peppers soften.
Add the minced garlic and sauté for an additional 1 minute until fragrant.
Incorporate the crumbled tofu into the skillet and mix well to combine with the sautéed vegetables.
Sprinkle the turmeric powder, cumin powder, salt, and black pepper over the tofu mixture. Stir thoroughly to ensure the tofu is evenly coated with the spices.
Add the drained and rinsed black-eyed peas to the skillet, folding them gently into the mixture. Allow the black-eyed peas to heat through, about 3-4 minutes.
Stir in the nutritional yeast, which will add a savory, cheesy flavor to the dish, and cook for another 2 minutes.
Remove the skillet from heat and garnish with freshly chopped parsley.
Serve your Low Fat Scrambled Tofu with Black-Eyed Peas warm, and enjoy your healthy and delicious breakfast.
Nutrition Facts
Calories |
934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2181 mg | 95% | |
| Total Carbohydrate | 96.2 g | 35% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 23.4 g | ||
| Protein | 73.6 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 800 mg | 62% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 2255 mg | 48% | |
*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.
