Description
Tofu is both a good meat and egg replacement for vegans and vegetarians, being a good cheap source of protein. This tofu scramble can be used in any way you would eggs, like on toast or mixed with vegetables. Here, I've having it with a plate of Spiced Vegetable Medley and a side of Slow Cooker Beans. Or you can use ground tofu and a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success
Time
Prep Time:
2 minutes
Cook Time:
8 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$0.81
Ingredients
Serving(s)
Tofu
- 1/2 tbsp Extra virgin olive oil
- 1 tbsp Minced garlic
- 1 lb Tofu, firm
Spices
- 1 tbsp Low sodium soy sauce
- 2 tbsp Nutritional yeast
- 2 tsp Oregano, dried
- 2 tsp Paprika
- 2 tsp Chili powder
- 2 tsp Garlic powder
- 2 tsp Onion powder
- 1 tsp Cumin, ground
- 1/2 tsp Black pepper, ground
- 1/2 tsp Turmeric, ground
Lemon
- 2 tbsp Lemon juice
Instructions
Cook Mode Off: Prevents screen dimming
- In a large pan over medium, heat the oil with garlic until fragrant. Add your drained block of tofu, and mash with a wooden spoon
- Season with soy sauce, nutritional yeast, and dried spices (oregano, chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and turmeric)
- Cook uncovered until most of the water has evaporated and the tofu has started to brown. Mix in lemon juice, and serve
Nutrition Facts
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Servings: 4
Calories: 157
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Total Fat: 7.5g (10 %)
Saturated Fat: 1.0g (5 %)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 1.2g
Cholesterol: 0mg (0 %)
Sodium: 179mg (8 %)
Total Carbohydrate: 9.0g (3 %)
Fiber: 3.9g (14 %)
Net Carbs: 5.1g
Total Sugar: 0.5g
Added Sugar: 0.0g (0%)
Protein: 13.2g (26 %)
Total Fat: 7.5g (10 %)
Saturated Fat: 1.0g (5 %)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 1.2g
Cholesterol: 0mg (0 %)
Sodium: 179mg (8 %)
Total Carbohydrate: 9.0g (3 %)
Fiber: 3.9g (14 %)
Net Carbs: 5.1g
Total Sugar: 0.5g
Added Sugar: 0.0g (0%)
Protein: 13.2g (26 %)
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Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
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Calcium: 294mg (23 %)
Iron: 3.12mg (17 %)
Magnesium: 15mg (4 %)
Potassium: 175mg (4 %)
------------------------------------------Vitamin B12: 0mcg (0 %)
Vitamin D: 0mcg (0 %)
------------------------------------------
Calcium: 294mg (23 %)
Iron: 3.12mg (17 %)
Magnesium: 15mg (4 %)
Potassium: 175mg (4 %)
Glycemic Index:
20.6
Glycemic Load:
1.7
Sources of Inspiration