Tofu Scramble

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Tofu Scramble
45 min.
2
250kcal

Suggestions

Ingredients

  • 0.5 tsp cumin 
  • tbsp dijon mustard 
  • pound extra-firm tofu 
  • tsp garlic powder 
  • tbsp nutritional yeast 
  • tsp onion powder 
  • 0.5 tsp salt 
  • 0.5 tsp turmeric 

Equipment

  • frying pan
  • spatula

Directions

  1. Drain excess water off of tofu and place it in the center of a non-stick or greased skillet. Using a spatula, break tofu up into thick cubes. Cook over medium-high heat for 3-4 minutes, until the tofu releases its water.
  2. Add remaining ingredients, stirring to combine. Continue to cook and stir for another 5-10 minutes, breaking tofu chunks into smaller pieces so the consistency resembles scrambled eggs.
  3. Add a splash of non-dairy milk or lemon juice if the tofu starts to dry out or stick to the skillet. Once the tofu has the right consistency, is yellow in color and is thoroughly warm, add additional salt and pepper to taste and serve.Nutritional Information
  4. Amount Per Serving
  5. Calories
  6. Fat
  7. 80g
  8. Carbohydrate
  9. 70gDietary Fiber6.50gSugars2.20gProtein26.30g

Nutrition Facts

Calories250kcal
Protein41.56%
Fat38.24%
Carbs20.2%

Properties

Glycemic Index
31
Glycemic Load
0.6
Inflammation Score
-10
Nutrition Score
4.7717391531105%

Nutrients percent of daily need

Calories:250.32kcal
12.52%
Fat:10.89g
16.76%
Saturated Fat:1.18g
7.4%
Carbohydrates:12.95g
4.32%
Net Carbohydrates:7.51g
2.73%
Sugar:0.93g
1.04%
Cholesterol:0mg
0%
Sodium:675.8mg
29.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.64g
53.28%
Calcium:300.07mg
30.01%
Iron:4.21mg
23.42%
Fiber:5.44g
21.76%
Potassium:289.51mg
8.27%
Manganese:0.12mg
6.16%
Selenium:3.14µg
4.49%
Vitamin B6:0.05mg
2.58%
Magnesium:9.06mg
2.26%
Phosphorus:22.35mg
2.24%
Vitamin B1:0.03mg
2.03%
Copper:0.03mg
1.45%
Zinc:0.19mg
1.28%