scrambled tofu mixed with bell peppers and onions
Breakfast

Full of Flavorful Seasonings 

Pressing firm tofu under a weighted plate guarantees that your scramble won’t become a watery mess. Since tofu (low-calorie, high-protein soybean curd) is known to absorb flavors, don’t be shy with your seasonings. The combination of earthy turmeric — a spice with great nutritional benefit — and soy sauce heightens the savory nature of tofu and is reminiscent of meat. For a more scrambled egg-like consistency, try using silken tofu instead of firm, or get extra-firm and use instead of ground meat.  

Prep Instructions

  • Yield: 4 (3/4 cup) servings
  • Prep Time: 15 minutes
  • Cooking Time: 15 minutes
  • Total Time: 30 minutes

Recipe Ingredients

  • 14 ounces firm tofu, drained, pressed and cut into small cubes
  • 1/2 cup yellow onion, diced
  • 1/4 cup green bell pepper, diced
  • 1/4 cup red bell pepper, diced
  • 1 teaspoon fresh garlic, minced
  • 1 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon tumeric
  • 1 tablespoon parsley
  • 1 teaspoon soy sauce, low sodium

Cooking Instructions

  1. Follow the prep technique next to each ingredient.  
  2. In a medium bowl combine the tofu with the parsley and spices. In a skillet sprayed with nonstick cooking spray sauté the onion, peppers and garlic. Fold in the tofu mixture and the soy sauce.  
  3. Add water if necessary to incorporate all the flavors and cook for 8 to 10 minutes.  

Nutritional Data

Calories: 100.53
Fat: 5.15 g
Saturated Fat: 0.66 g
Cholesterol: 0 mg
Sodium: 51.21 mg
Carbohydrates: 7.36 g
Fiber: 1.29 g
Sugars: 1.58 g
Protein: 9.66 g
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