This vegan breakfast is packed with vegetables and plant-based protein. Mixed with yellow curry powder, crumbled tofu goes perfectly with scrambled eggs. The spice mixture provides an intoxicating scent and taste, but without any spiciness; If you want some spice, stir in some cayenne pepper.
This dish is helpful for vegetarians who need to optimize their iron absorption through intake 23% of your daily iron. Although iron from vegetarian sources like spinach is not as easily absorbed as from meat, the acidity of tomatoes helps convert the iron in spinach into the form found in meat, making it more easily absorbed (1).
Active time: 5 minutes Total time: 15 minutes
Curry-tofu-spinach scrambled eggs
Ingredients
- 3 tbsp soy milk
- 3 tbsp nutritional 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 ounces. extra firm tofu, crumbled
- 1/2 cup (90 g) grape tomatoes, halved
- 4 cups (100 g) fresh spinach, lightly packed
- 2 slices whole wheat bread, toasted
Directions
In a small bowl, combine soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Stir to combine and set aside.
Heat a medium skillet over medium-high heat. Spray with olive oil and then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside.
Spray the same skillet with olive oil cooking spray and place over medium-high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes have softened and the spinach has wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole wheat toast.
Servings: 2 | Serving size: 85 grams of tofu scramble + 1/2 cup sautéed vegetables + 1 slice of whole wheat toast
Nutritional values
Nutritional bonus: Calcium: 16%; Iron: 23%; Potassium: 735 mg; Vitamin A: 378%; Vitamin C: 41%
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