Tofu Quinoa Scramble

By     29-Jan 2019

Tofu Quinoa Scramble

Soy based Tofu and whole grain quinoa, together or individually make an excellent proteinaceous meal choice especially for vegetarians and vegans. Both of them contain all of the nine essential amino acids required to build various proteins within the body. Thus, both of them are complete protein sources. This recipe will bring to you a lot of nutritional goodness apart from just protein. Let’s get started:

Nutritional Benefits-

Tofu is loaded with ample protein, iron, calcium, selenium, manganese, zinc and phosphorus. It helps in lowering of LDL (bad cholesterol). Tofu is also rich in calcium and potassium; both of them are great for bone health. Quinoa is high in protein, gluten-free, and also contains essential nutrients like- Fibre, magnesium, Vitamin E, phosphorus, and calcium. Two important antioxidants that are found in quinoa- quercetin and kaempferol have been shown to have anti-inflammatory, anti-viral, and anti-depressant effects.

Ingredients-

  • 40 gm crumbled tofu
  • 20 gm cooked quinoa
  • ½ tsp sesame oil
  • ½ tsp roasted sesame seeds
  • 20 gm onion, thinly sliced
  • 20 gm broccoli florets
  • ½ tsp lemon juice
  • Salt & Pepper as per taste

 

Course: Lunch/ Dinner
Calories- 136 Kcal
Carbs- 36 gm
Protein – 7 gm
Fat- 4 gm

Method-

  • Heat oil in a pan. Add onions and sauté for a minute on medium flame.
  • Toss in broccoli florets, and stir until broccoli is soft and well cooked.
  • Add crumpled tofu, and cook well until light brown colour.
  • Add cooked quinoa, salt, pepper, and lemon juice.
  • Sprinkle roasted sesame seeds.
  • Cook for a minute and serve hot.

 

Over to you-

This recipe is really simple to make and the ingredients are often easily available. You can consume it during lunch, dinner or as a post-workout meal. Ensure to keep a gap of 3 hours from the bed-time, if you are having it as the final meal of the day.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
Read my other articles

Nmami Agarwal

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Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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HardTruth of the Day
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Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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