Tofu Scramble
RATE
Profile photo of Kelly Dabel, RD

Full of flavor and protein, this tofu scramble is a delicious new idea to add into your breakfast rotation.

Ingredients

  • 1 tsp olive oil
  • 1/4 cup red onion, diced
  • 1/2 cup baby bella mushrooms, chopped
  • 1/2 red bell pepper, chopped
  • 1 (14oz) package Organic Extra Firm Tofu
  • 1/4 tsp garlic powder
  • 1/2 tsp tumeric
  • 1/4 tsp smoked paprika
  • 1/4 tsp cumin
  • 1/3 tsp salt
  • 1/2 tsp dried thyme
  • 2 tablespoons fresh cilantro, chopped (garnish)

Makes 2

Directions

  1. In a saute pan over medium-high heat, add in oil, onions, mushrooms and bell pepper. Saute for about 5 minutes or until fragrant and tender.
  2. Prepare the tofu by draining it and patting it with 3-4 paper towels to absorb excess liquid.
  3. Add tofu block to the pan and using a spoon, break it up into smaller pieces.
  4. Reduce heat to medium-low and sprinkle garlic powder, tumeric, smoked paprika, cumin, salt and dried thyme over the tofu and stir until well combined.
  5. Continue stirring for 2-3 minutes more or until the tofu is heated through.
  6. Serve hot with a garnish of fresh chopped cilantro or parsley.
  7. Notes: If at all possible, choose organic tofu. Tofu is made from soy beans and buying organic means it will be non-GMO.
  8. This recipe makes two servings to spread out over two mornings or to share. Store your tofu scramble in an airtight container in the refrigerator for up to 3 days.

Nutrition facts

Per Serving

calories: 185

total fat: 10.9g

saturated fat: 2.1g

sodium: 415mg

potassium: 516mg

total carbohydrates: 8.2g

dietary fiber: 3.8g

sugars: 3.6g

protein: 17.4g

Photograph by Kelly Dabel. All rights reserved. Used with permission.

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Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.
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