Low Sodium Scrambled Tofu with Vegetables
Elevate your breakfast or brunch game with this flavorful and healthy Low Sodium Scrambled Tofu with Vegetables recipe! Perfect for those seeking a nutrient-packed, plant-based alternative to scrambled eggs, this dish combines protein-rich extra-firm tofu with a vibrant medley of fresh vegetables including red bell pepper, spinach, onions, and mushrooms. Seasoned with aromatic turmeric, garlic, and nutritional yeast for a cheesy, savory kick, this low-sodium recipe is both heart-healthy and delicious. Quick to prepare in just 30 minutes, it’s an easy one-pan meal that’s ideal for busy mornings or a light lunch. Serve it with a sprinkle of fresh parsley and a dash of lemon juice for a bright, refreshing finish. A must-try for anyone seeking wholesome vegan breakfast ideas!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 1 tablespoon olive oil
- 0.5 medium onion, finely chopped
- 0.5 medium red bell pepper, diced
- 1 cup mushrooms, sliced
- 2 cups spinach, fresh
- 2 cloves garlic, minced
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon ground black pepper
- 2 tablespoons nutritional yeast
- 2 tablespoons unsweetened almond milk
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Begin by draining the tofu and wrapping it in a clean kitchen towel or paper towels. Place a heavy skillet or object on top of the wrapped tofu to press out excess moisture for about 10 minutes.
While the tofu is being pressed, heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it starts to soften.
Stir in the red bell pepper, mushrooms, and minced garlic, and continue to sauté for another 5 minutes until the vegetables are tender.
Once the tofu is pressed, crumble it into bite-sized pieces in a bowl using a fork or your hands.
Add the crumbled tofu to the vegetable mixture in the pan.
Sprinkle the turmeric powder and ground black pepper over the tofu and vegetables, stirring to combine and distribute the seasoning evenly.
Pour the unsweetened almond milk over the mixture, reduce the heat to low, and cook for about 5 minutes, gently stirring to prevent sticking.
Add the spinach and nutritional yeast to the pan, and cook for 2 minutes, or until the spinach has wilted.
Remove from heat, stir in the lemon juice, and adjust seasoning if desired with additional pepper or fresh herbs.
Finally, garnish the scrambled tofu with freshly chopped parsley before serving.
Nutrition Facts
Calories |
952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1050 mg | 46% | |
| Total Carbohydrate | 49.0 g | 18% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 12.3 g | ||
| Protein | 86.9 g | 174% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 3105 mg | 239% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3902 mg | 83% | |
*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.
