Tofu Scramble #LovingTofu

If you want to add more gluten free, dairy free, lacto ovo vegetarian, and vegan recipes to your recipe box, Tofu Scramble #LovingTofu might be a recipe you should try. This recipe serves 4 and costs $1.76 per serving. This morn meal has 251 calories, 10g of protein, and 19g of fat per serving. 7 people have tried and liked this recipe. It is brought to you by Nutritious Eats. Head to the store and pick up garlic, cumin, cilantro, and a few other things to make it today. From preparation to the plate, this recipe takes about 45 minutes. With a spoonacular score of 92%, this dish is tremendous. If you like this recipe, you might also like recipes such as Tofu Scramble, Tofu Scramble, and Tofu Scramble.

Servings: 4

 

Ingredients:

Sliced avocado

1/8 teaspoon black pepper

Cilantro, chopped

1/2 teaspoon cumin

1 (12-14 ounce) block firm or extra firm tofu, pressed dry of liquid

1 large clove garlic, minced

1/4 teaspoon garlic powder

Pickled jalapeño

1 cup sliced mushrooms

2 teaspoons olive oil

1/3 cup diced onion

1/2 cup diced red bell pepper

1 Tablespoon reduced sodium soy sauce

1/3 cup diced tomato

1 teaspoon tumeric

Equipment:

bowl

frying pan

Cooking instruction summary:

Add tofu to a medium size bowl and use a fork to crumble. Add minced garlic, cumin, turmeric, garlic powder, black pepper and soy sauce and let the mixture sit while you prep veggies.In a large non stick skillet on medium heat, add oil and all the vegetables EXCEPT the tomatoes. Cook for 2-3 minutes. Add tofu and turn the heat to medium high and cook for an additional 6-7 minutes. Stir in tomatoes and remove from heat. Spoon filling into tortillas of choice. Top with chopped cilantro, jalapeos and avocado.

 

Step by step:


1. Add tofu to a medium size bowl and use a fork to crumble.

2. Add minced garlic, cumin, turmeric, garlic powder, black pepper and soy sauce and let the mixture sit while you prep veggies.In a large non stick skillet on medium heat, add oil and all the vegetables EXCEPT the tomatoes. Cook for 2-3 minutes.

3. Add tofu and turn the heat to medium high and cook for an additional 6-7 minutes. Stir in tomatoes and remove from heat. Spoon filling into tortillas of choice. Top with chopped cilantro, jalapeos and avocado.


Nutrition Information:

Quickview
250k Calories
9g Protein
18g Total Fat
15g Carbs
58% Health Score
Limit These
Calories
250k
13%

Fat
18g
29%

  Saturated Fat
2g
17%

Carbohydrates
15g
5%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
198mg
9%

Get Enough Of These
Protein
9g
20%

Vitamin C
40mg
49%

Fiber
8g
32%

Folate
99µg
25%

Vitamin K
25µg
24%

Copper
0.47mg
23%

Potassium
817mg
23%

Vitamin B6
0.41mg
21%

Vitamin E
2mg
19%

Vitamin B5
1mg
19%

Phosphorus
179mg
18%

Vitamin A
870IU
17%

Vitamin B2
0.29mg
17%

Vitamin B3
3mg
16%

Magnesium
63mg
16%

Manganese
0.3mg
15%

Iron
2mg
13%

Vitamin B1
0.18mg
12%

Zinc
1mg
10%

Calcium
50mg
5%

Selenium
2µg
4%

covered percent of daily need
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Food Trivia

Pound cake got its name from its original recipe, which called for a pound each of butter, eggs, sugar, and flour.

Food Joke

Three older ladies were discussing the travails of getting older. One said, "Sometimes I catch myself with a jar of mayonnaise in my hand in front of the refrigerator and can't remember whether I need to put it away, or start making a sandwich." The second lady chimed in, "Yes, some times I find myself on the landing of the stairs and can't remember whether I was on my way up or on my way down." The third one responded, " Well, I'm glad I don't have that problem; knock on wood," as she rapped her knuckles on the table, then told them "That must be the door, I'll get it!"

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