Low Sodium Scrambled Tofu with Black-Eyed Peas
Start your day with a nutritious and flavorful twist on a plant-based classic with this Low Sodium Scrambled Tofu with Black-Eyed Peas. This vibrant and wholesome recipe is packed with protein from firm tofu and hearty black-eyed peas, making it a satisfying and healthy option for breakfast or brunch. Sautéed with aromatic garlic, turmeric, and cumin, and complemented by the sweetness of red bell peppers and the earthiness of fresh spinach, every bite is a delightful explosion of taste and texture. With just a hint of black pepper and a refreshing splash of lemon juice, this dish is perfect for those watching their sodium intake without compromising on flavor. Quick to prepare in just 30 minutes, it's a versatile, crowd-pleasing recipe that’s as nourishing as it is delicious. Serve it warm and garnish with a sprinkle of fresh parsley for a finishing touch!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 cup cooked black-eyed peas
- 1 tablespoon olive oil
- 0.5 medium yellow onion, finely chopped
- 0.5 medium red bell pepper, diced
- 1 cup fresh spinach, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon cumin powder
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 1 tablespoon fresh lemon juice
Instructions
Drain and press the tofu for about 10 minutes to remove excess water, and then crumble it into small pieces with a fork or your hands.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and red bell pepper, and sauté for about 3-4 minutes until the onion becomes translucent.
Stir in the minced garlic and continue to cook for another minute until fragrant.
Add the crumbled tofu to the skillet, followed by the turmeric and cumin powder. Stir well to evenly coat the tofu with the spices.
Cook the tofu mixture for about 5-7 minutes, stirring occasionally, allowing the tofu to slightly brown.
Add the black-eyed peas and spinach, and cook for an additional 2-3 minutes or until the spinach wilts and the peas are heated through.
Sprinkle in the black pepper and adjust seasoning to taste.
Remove from heat and stir in the fresh parsley and lemon juice for a burst of freshness and flavor.
Serve immediately, garnished with additional parsley if desired.
Nutrition Facts
Calories |
745 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 169 mg | 7% | |
| Total Carbohydrate | 64.0 g | 23% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 15.9 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 912 mg | 70% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2177 mg | 46% | |
*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.
