Tofu Breakfast Scramble

Scrambled tofu cooked with vegetables and served with quinoa.

25
mins
Beginner

Macros

per serving
Protein
18
g
Carbs
23
g
Fats
18
g
Cals
326
cals

Key Nutrients

Calcium
Builds strong bones and supports muscle contractions.
Iron
Transports oxygen in the blood and supports energy.
Magnesium
Regulates muscle and nerve function, energy, and recovery.
Phosphorus
Supports bone health and energy production.
Vitamin C
Boosts immune function and aids collagen production.
Vitamin K
Essential for blood clotting and bone metabolism.
Luca
Football

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Ingredients

Measurement Type
Metric
Imperial
Serving Size
Conversion Chart
firm tofu, crumbled
150
g
red bell pepper, diced
0.25
small onion, diced
0.5
cherry tomatoes, halved
40
g
spinach leaves
30
g
quinoa, uncooked
30
g
olive oil
2
tsp
turmeric powder
0.25
tsp
garlic powder
0.5
tsp
0.5
tsp
paprika

Instructions

Step 1/4

Cook Quinoa and Sauté Vegetables

  • 30g Quinoa, Uncooked
  • 2 tsp Olive Oil
  • 1/2 Small Onion
  • 1/4 Red Bell Pepper

Bring a small pot of water to a boil with a pinch of salt, add your quinoa and cook according to package instructions. Fluff with a fork and set aside. Heat olive oil in a pan over medium heat. Add finely diced bell pepper and onion, and sauté until softened, about 3-4 minutes.

Step 2/4

Cook Tofu

  • 150g Tofu
  • 1/2 tsp Paprika
  • 1/4 tsp Turmeric Powder
  • 1/2 tsp Garlic Powder

Add crumbled firm tofu to the pan. Sprinkle paprika, turmeric powder, garlic powder, salt, and pepper over the tofu, stirring to combine. Cook for 3-4 minutes, stirring and breaking up, until the tofu is heated through and slightly browned.

Step 3/4

Add Greens and Grains

  • 40g Cherry Tomatoes
  • 30g Spinach Leaves

Stir in halved cherry tomatoes and spinach leaves, and cook for an additional 2-3 minutes until the spinach is wilted. Add cooked quinoa and mix well with the tofu and vegetables.

Step 4/4

Season and Serve

Season the scramble with salt and pepper to taste. Remove from heat, transfer to a serving plate, and optionally top with salsa, avocado slices, and chopped fresh cilantro if desired. Serve hot.

Benefits

Good source of antioxidants which has been proven to strengthen immune system and may help reduce the risk of chronic diseases

Quality plant based protein which aids in muscle growth and repair to help the body recover better after exercise

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