TOFU SCRAMBLE RECIPE
Tofu Scramble is a nutritious and satisfying dish that can be enjoyed as part of an Indian weight loss journey. It provides a good amount of plant-based protein and can be a delicious alternative to traditional scrambled eggs.
INGREDIENTS
- 1 block of firm tofu
- 1 tablespoon oil (such as olive oil or coconut oil)
- 1 small onion, diced
- 1 bell pepper, diced
- 2 cloves of garlic, minced
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground paprika
- Salt and pepper to taste
- Optional add-ins: spinach, mushrooms, nutritional yeast, diced tomatoes
INSTRUCTIONS
Start by preparing the tofu. Drain the tofu and press it to remove excess moisture. You can use a tofu press or wrap the tofu block in a clean kitchen towel and place a heavy object on top for about 15 minutes. Once pressed, crumble the tofu into small pieces with your hands.
Heat the oil in a large skillet or frying pan over medium heat. Add the diced onion and bell pepper and sauté until they start to soften, about 5 minutes.
Add the minced garlic to the pan and sauté for an additional minute until fragrant.
Add the crumbled tofu to the pan and stir to combine with the vegetables.
Sprinkle the ground turmeric, cumin, paprika, salt, and pepper over the tofu mixture. Stir well to evenly coat the tofu with the spices. The turmeric will give the tofu a yellow color similar to scrambled eggs.
Cook the tofu scramble for about 8-10 minutes, stirring occasionally, until the tofu is heated through and slightly browned.
If using optional add-ins like spinach, mushrooms, nutritional yeast, or diced tomatoes, add them to the pan and cook for an additional 2-3 minutes until the vegetables are tender.
Taste and adjust the seasoning if needed.
Serve the Tofu Scramble hot with your favorite accompaniments such as whole grain toast, avocado slices, or a side of fresh salad.
TIPS
Choose firm tofu: Opt for firm tofu when making a scramble as it holds its shape better. Soft or silken tofu may not provide the desired texture.
Customize with vegetables: Feel free to add your favorite vegetables to the scramble. Spinach, mushrooms, bell peppers, and tomatoes are great options for added flavor, texture, and nutrients.
Experiment with spices: Adjust the spices according to your taste preferences. You can add other herbs and spices like turmeric, cumin, paprika, or nutritional yeast for extra flavor.
Serve with whole grains: Pair your Tofu Scramble with whole grain toast or roti to make it a complete and balanced meal. Whole grains provide additional fiber and nutrients.
Control oil usage: Use a minimal amount of oil to sauté the vegetables. You can also use vegetable broth or water as a healthier alternative to oil.
Meal prep option: Tofu Scramble can be prepared in advance and stored in the refrigerator for up to 3-4 days. Reheat it in a pan or microwave when needed.
Add a side of fresh salad: Include a side of fresh salad with leafy greens and colorful vegetables to increase the nutrient content and add freshness to your meal.
NUTRITION VALUE
- Calories: Approximately 150-200 calories (depending on the portion size and ingredients used)
- Protein: 15-20 grams
- Fat: 8-10 grams
- Carbohydrates: 5-8 grams
- Fiber: 2-3 grams
