Ridiculously Easy Curry-Scrambled Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Ridiculously Easy Curry-Scrambled Tofu
20 min.
3
114kcal

Suggestions


Are you looking for a quick and delicious way to start your day? Look no further than this Ridiculously Easy Curry-Scrambled Tofu! Perfect for those busy mornings or leisurely brunches, this dish is not only vegetarian but also vegan, gluten-free, and dairy-free, making it a fantastic option for everyone.

In just 20 minutes, you can whip up a flavorful meal that’s packed with protein and bursting with vibrant colors. The combination of extra-firm tofu, fresh vegetables, and aromatic spices creates a satisfying scramble that will tantalize your taste buds. The curry powder adds a warm, earthy flavor, while the garlic and peppers bring a delightful crunch and freshness to each bite.

This recipe is incredibly versatile; you can easily adjust the spice levels to suit your palate. Whether you enjoy it as a hearty breakfast, a light brunch, or a quick morning meal, this curry-scrambled tofu is sure to become a staple in your kitchen. With only 114 calories per serving, it’s a guilt-free indulgence that will keep you energized throughout the day.

So grab your frying pan and get ready to enjoy a nutritious and delicious meal that’s as easy to make as it is to love. Your taste buds will thank you!

Ingredients

  • teaspoon curry powder good to taste (, )
  • 14 ounces extra tofu dried crumbled cubed drained
  • cloves garlic minced pressed
  • 0.5  bell pepper green chopped
  • 0.1 teaspoon ground pepper red to taste (or )
  • ounces mushrooms trimmed sliced
  • tablespoon nutritional yeast 
  • 0.5  bell pepper red chopped
  • teaspoon salt to taste (or )
  • 0.3 cup vegetable stock 

Equipment

  • frying pan
  • spatula

Directions

  1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes.
  2. Add the garlic and cook another minute or two until mushrooms have darkened in color. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Nutrition Facts

Calories114kcal
Protein45.75%
Fat22.75%
Carbs31.5%

Properties

Glycemic Index
62
Glycemic Load
1.17
Inflammation Score
-7
Nutrition Score
12.70434782816%

Flavonoids

Luteolin
1.06mg
Kaempferol
0.02mg
Myricetin
0.03mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:114.28kcal
5.71%
Fat:3.09g
4.75%
Saturated Fat:0.48g
2.98%
Carbohydrates:9.61g
3.2%
Net Carbohydrates:7.06g
2.57%
Sugar:4.33g
4.81%
Cholesterol:0mg
0%
Sodium:942.72mg
40.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.96g
27.93%
Vitamin C:43.68mg
52.95%
Copper:0.53mg
26.69%
Vitamin B2:0.38mg
22.13%
Phosphorus:212.07mg
21.21%
Potassium:590.84mg
16.88%
Vitamin B3:3.37mg
16.87%
Vitamin A:777.51IU
15.55%
Iron:2.5mg
13.89%
Vitamin B1:0.19mg
12.92%
Magnesium:49.23mg
12.31%
Vitamin B5:1.23mg
12.26%
Vitamin B6:0.23mg
11.49%
Selenium:7.46µg
10.65%
Fiber:2.55g
10.21%
Zinc:1.32mg
8.78%
Manganese:0.15mg
7.38%
Folate:25.13µg
6.28%
Calcium:54.06mg
5.41%
Vitamin E:0.57mg
3.78%
Vitamin K:3.21µg
3.05%
Vitamin D:0.15µg
1.01%