CLASSIC TOFU SCRAMMBLE

By      20-Mar 2023       Reading Time: 2 Mins

CLASSIC TOFU SCRAMMBLE

INGREDIENTS

  • 2 tsp. ground cumin
  • 1 tsp. dried thyme
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. ground turmeric 
  • 1 tsp. extra-virgin olive oil
  • 50- 60 gms. extra-firm tofu, drained for 30 minutes and torn into bite-sized pieces 
  • 2 cloves garlic, minced
  • Salt to taste
  • Freshly ground black pepper 
  • 2 tbsp. nutritional yeast (optional)
  • Coriander leaves, for garnish

   

METHOD 

Put the cumin, thyme, paprika, and turmeric in a small dish. Whisk in 3 teaspoons of water to combine.

Heat oil in a big pan over medium heat. Sprinkle the tofu with salt and pepper and add it to the pan in an even layer. The undersides should be brown after 7 to 8 minutes of untouched cooking.

Stir tofu into the pan after adding the garlic. Cook for 1 to 2 minutes, or until fragrant, and then add the spice combination and nutritional yeast, if using. After stirring to combine all ingredients, cook for an additional 2 to 3 minutes, intermittently stirring, until all water has evaporated and the seasonings are fragrant.

Serve quickly after adding coriander as a garnish and seasoning with salt and pepper to taste.

NUTRITIONAL BENEFITS

Tofu is a complete source of plant protein, it contains antioxidant isoflavones which helps fight free radical and may alleviate menopausal symptoms in women. Tofu supports hearth health and manages cholesterol level as well.

CALORIE COUNT 

Carbohydrates:0.7 g  Protein: 4.5g
Fats: 9.6 g Calories: 110 kcal


OVER TO YOU 

This recipe is rich in protein, antioxidants and omega 3 fatty acids it is easy to prepare and is an healthy option for nutrient dense meal.

 

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