Low carbVegetarian€€
Scrambled Tofu with Bell Pepper
Scrambled tofu with bell pepper is the perfect vegan alternative to classic eggs. This recipe combines the rich flavor of turmeric, nutritional yeast, and crunchy bell pepper for an energy-packed morning.
Prep time
10 min
Cook time
15 min
Total time
25 min
Servings
2
Recipe
MORI-NU, Tofu, silken, firm
400 gPeppers, bell, red, raw
1 largeOnions, yellow, raw
1 mediumGarlic, raw
2 cloveNUTRITIONAL YEAST
2 tbspSpices, turmeric, ground
0.5 tspSpices, pepper, red or cayenne
0.5 tspSpinach, baby
100 gOil, olive, extra virgin
15 mlSpices, pepper, black
1 pinchSalt, table, iodized
1 pinchPer servingTotal
Calories:284.2 kcal568.4 kcal
Protein:23.7 g47.3 g
Carbohydrates:13.4 g26.8 g
Fiber:2.8 g5.5 g
Water:272.7 ml545.3 ml
Fat:13.1 g26.1 g
Micronutrients
Sugar:6 g11.9 g
Saturated fat:2.1 g4.1 g
Cholesterol:0 mg0 mg
Sodium:219.5 mg438.9 mg
Potassium:1019.7 mg2039.3 mg
Calcium:116.7 mg233.3 mg
Iron:3.7 mg7.4 mg
Magnesium:111 mg221.9 mg
Zinc:1.7 mg3.4 mg
Phosphorus:230.5 mg461 mg
Vitamin C:19.7 mg39.3 mg
Vitamin A:167.6 µg335.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Wrap the tofu in paper towels and weigh it down for 5–10 minutes to press out as much water as possible. This will prevent the dish from becoming "watery".
2
Heat olive oil in a pan. Add the onion and bell pepper and sauté over medium heat for about 5–7 minutes, until the pepper softens and the onion becomes translucent.
3
Meanwhile, in a small bowl, mix the nutritional yeast, turmeric, and smoked paprika with two tablespoons of water to make a paste.
4
Crumble the tofu with your hands directly into the pan with the vegetables. The pieces should be of varying sizes to mimic the texture of scrambled eggs.
5
Add the prepared spice paste and garlic. Mix everything well so the tofu turns an even golden yellow. Cook for another 5 minutes to let the flavors combine and the excess liquid evaporate.
6
Just before finishing, stir the baby spinach into the pan. Stir only until the spinach wilts (about 1 minute).
7
Season with pepper and, if needed, plain salt. Serve immediately, preferably with a slice of whole-grain bread or avocado.
Nutritional benefits
Thanks to its high content of plant-based protein and curcumin, this meal supports muscle regeneration after exercise and has an anti-inflammatory effect on the whole body.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.