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Scrambled Tofu

4 Reviews
75% would make this recipe again

A vegan version for "scrambled eggs".

Preparation : 10 min Cooking : 5 min
250 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy
  • Bone-healthy

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 soy sauce, low-sodium 15 mL
ground pepper to taste [optional]
salt [optional]

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.

Remarks

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 (160g)

Amount

% Daily Value

Calories

250

Fat

16 g

25 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

300 mg

12 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

1 g

Protein

18 g

Vitamin A

3 %

Vitamin C

6 %

Calcium

21 %

Iron

43 %

Servings of Canada's Food Guide

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

Claims

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

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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Members' Reviews

4 Reviews (4 with rating only ) 75% would make this recipe again
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