Curried Tofu-Spinach Scramble
This vegan breakfast is filled with greens and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a lifeless ringer for scrambled eggs. The spice mix provides heady perfume and taste however no warmth; for those who’d like just a little spice, stir in a little bit of cayenne pepper.
This dish is useful for vegetarians who have to optimize their iron consumption by offering 23% of your every day iron. Regardless that iron isn’t as simply absorbed from vegetarian sources, like spinach, as it’s from meat, the acidity of the tomatoes helps convert the iron within the spinach to the shape that’s in meat, making it extra simply absorbed (1).
Lively time: 5 minutes Whole time: quarter-hour
Curried Tofu-Spinach Scramble
Substances
- 3 tbsp plain soy milk
- 3 tbsp dietary yeast
- 1/4 tsp curry powder
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 6 oz. extra-firm tofu, crumbled
- 1/2 cup (90g) grape tomatoes, halved
- 4 cups (100g) contemporary spinach, calmly packed
- 2 slices complete grain bread, toasted
Instructions
In a small bowl, mix the soy milk, dietary yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to mix and put aside.
Warmth a medium skillet over medium-high warmth. Spray with olive oil, then add the crumbled tofu. Prepare dinner, stirring often, till the tofu is calmly browned, about 6-8 minutes. Add the soy milk combination, stir to coat the tofu, and prepare dinner till the specified “scrambled egg” consistency is reached, 1-3 minutes. Switch to a bowl and put aside.
Spray the identical skillet with olive oil cooking spray and set to medium excessive warmth. When sizzling, add the tomatoes and spinach and prepare dinner, stirring regularly, till the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Take away from warmth. Serve instantly with the tofu scramble and complete grain toast.
Serves: 2 | Serving Dimension: 3 ozof tofu scramble + 1/2 cup sautéed greens + 1 slice complete grain toast
Diet (per serving): Energy: 239; Whole Fats: 7g; Saturated Fats: 1g; Monounsaturated Fats: 2g; Polyunsaturated Fats: 4g; Ldl cholesterol: 0mg; Sodium: 521mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein 20g
Diet Bonus: Calcium: 16%; Iron: 23%; Potassium: 735mg ; Vitamin A: 378%; Vitamin C: 41%
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