Description
Tofu is both a good meat and egg replacement for vegans and vegetarian, being a good cheap source of protein.
This tofu scramble can be used in any way you would eggs, like on toast or mixed with vegetables.
Here, I've having it with a plate of Spiced Vegetable Medley and a side of Slow Cooker Beans.
Or you can use ground tofu as a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success.
This tofu scramble can be used in any way you would eggs, like on toast or mixed with vegetables.
Here, I've having it with a plate of Spiced Vegetable Medley and a side of Slow Cooker Beans.
Or you can use ground tofu as a ground meat replacement; I've made Slow Cooker Chili using ground tofu before to great success.
Time
Prep Time:
2 minutes
Cook Time:
8 minutes
Total Time:
10 minutes
Cost
Total Cost:
Cost per Serving:
$0.83
Ingredients
Serving(s)
Tofu
- 1 tbsp Minced garlic
- 1 lb Tofu, firm
Spices
- 2 tbsp Nutritional yeast
- 2 tsp Oregano, dried
- 2 tsp Paprika
- 2 tsp Chili powder
- 2 tsp Garlic powder
- 2 tsp Onion powder
- 1 tsp Cumin, ground
- 1/2 tsp Black pepper, ground
- 1/2 tsp Turmeric, ground
Lemon
- 2 tbsp Lemon juice
Instructions
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- In a large pan over medium, heat the garlic until fragrant. Add your drained block of tofu, and mash with a wooden spoon
- Season with soy sauce, nutritional yeast, and dried spices (oregano, chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and turmeric)
- Cook uncovered until most of the water has evaporated and the tofu has started to brown. Mix in lemon juice, and serve
Notes
- Below is a nutritional comparison of raw tofu versus raw eggs, controlled for 100 calories. 100 calories of raw tofu is approximately 131 g (~4.5 oz), whereas 100 calories of raw egg is about 67 g (1 1/3 egg).
As you can see, tofu is higher in protein, calcium, and iron, whereas eggs are higher in vitamin B12, vitamin D, and choline.
- Here's a potentially more useful comparison: 1 serving of the tofu scramble versus 2 large eggs. Protein is about the same, and the calories of the tofu scramble are slightly lower due to less fat.
The tofu scramble actually has more vitamin B12 per serving than 2 eggs, aided by the nutritional yeast.
Nutrition Facts
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Total Fat: 6.0g (8%
8 % of Daily Value (78 g)
)
Saturated Fat: 0.9g (4%
4 % of Daily Value (20 g)
)
Polyunsaturated Fat: 3.3g
Monounsaturated Fat: 1.4g
Sodium: 186mg (8%
8 % of Daily Value (2300 mg)
)
Total Carbohydrate: 9.0g (3%
3 % of Daily Value (275 g)
)
Fiber: 2.6g (9%
9 % of Daily Value (28 g)
)
Net Carbs: 6.4g
Total Sugar: 1.3g
Protein: 12.0g (24%
24 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 9.57mcg (399%
399 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 434mg (33%
33 % of Daily Value (1300 mg)
)
Iron: 7.95mg (44%
44 % of Daily Value (18 mg)
)
Magnesium: 49mg (12%
12 % of Daily Value (420 mg)
)
Potassium: 334mg (7%
7 % of Daily Value (4700 mg)
)
:
:
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:
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21.0
:
1.9
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:
9.5
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Sources of Inspiration
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