Scrambled Tofu

1 Reviews
100% would make this recipe again

A vegan version for "scrambled eggs".

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Preparation : 10 min Cooking : 5 min
250 calories/serving

Ingredients

1 shallots, finely chopped 40 g
4 tsp canola oil 20 mL
2 tsp turmeric 6 g
2 tsp ground cumin 5 g
2 tsp curry powder 6 g
240 g firm regular tofu, crumbled 1 1/4 cup
1 clove garlic, minced
1 tbsp wheat-free soy sauce 15 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Method

  1. Preheat a skillet over medium heat then add the oil, shallot, and spices.
  2. Crumble in the tofu using your hands or a fork. Stir until well mixed together with the spicy oil.
  3. Stir in the garlic and soy sauce. Season with salt and pepper to taste.
  4. As soon as the tofu is hot, it's ready.

Observations

If preparing in advance, keep a cup of water to splash into the skillet when reheating, to avoid tofu getting too dry.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

250

Fat

16 g

25 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

1 g

Net Carbs

9 g

Protein

18 g

Vitamin A

3 %

Vitamin C

6 %

Calcium

21 %

Iron

43 %

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Iron, Magnesium, Manganese, Selenium
Good source of  :
Calcium, Copper, Folacin, Niacin, Phosphorus, Potassium, Vitamin B6, Vitamin E, Zinc
Source of  :
Fibre, Omega-3, Omega-6, Vitamin B1, Vitamin B2, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 2
Fats 3

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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