Breakfast ''Ottawa''

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Breakfast with a vegan version for "scrambled eggs".

Preparation : 15 min Cooking : 5 min
570 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 shallots, finely chopped 40 g
1 1/2 tbsp canola oil 23 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 soy sauce 15 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
2 cups mixed greens 50 g
1 tbsp Classic Vinaigrette 15 mL
4 slices bread, whole wheat, toasted 140 g
2 bananas, small 300 g

Method

  1. Preheat a skillet over medium heat and 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. Add the garlic, soy sauce. Season with salt and pepper to taste. As soon as the tofu is hot, it's ready.
  4. Meanwhile, wash the mixed greens and blot dry. Put them in a salad bowl. Pour in the Classic Vinaigrette. Add salt and pepper, then toss well.
  5. Put the cooked scrambled tofu onto the mixed greens. Serve with toasted bread and banana.
  6. 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 (340g)

Amount

% Daily Value

Calories

570

Fat

26 g

40 %

Saturated 3.2 g
+ Trans 0.2 g

17 %

Cholesterol

0 mg

Sodium

710 mg

30 %

Carbohydrate

67 g

22 %

Fibre

9 g

36 %

Sugars

27 g

Net Carbs

58 g

Protein

27 g

Vitamin A

17 %

Vitamin C

27 %

Calcium

30 %

Iron

64 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Vitamin A, Vitamin B2
Source of  :
Omega-3, Pantothenic Acid, Vitamin C

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 1 ½
Vegetables ½
Meat and Alternatives 2
Fats 4

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This recipe is in the following categories

Soy | Breakfast | Source of Omega-3 | Vegetarian | High Iron | Kosher | High Fibre | High Calcium | Halal | Vegan