This dish brings back memories. I use to eat tofu scramble back in my vegan days, but I think I have a better spice combination now. :-) Ideally, I would make this with Lite Tofu, but my favorite grocery store only had firm and extra firm. I think I am going to make a request to the manager next time I am there. I’m sure I am not the only one that would buy the Lite version.
This meal is easy, quick, the flavor combination is very satisfying for me. Some vegans like to make tofu scramble as a scrambled egg replacement. I can see how that would work, but this stands alone as its own dish. Add a little Diaya vegan cheese, and this becomes an amazing vegan dish!
Seasoned Tofu Scramble!
(1 serving)
1/2 Block Firm Tofu (Lite Firm if available), chopped-”scrambled” with spatula
~100g Portabella Mushrooms, chopped
~70g Red Bell Pepper, chopped (1/2 pepper)
~30g Onion, chopped
1g each: Fenugreek Pwdr, Garlic Pwdr, Cracked Black Pepper, Tumeric
1.5g Nutritional Yeast
0.5g Sea Salt
optional: Diaya Vegan Cheese
Pan “fry” vegetables in water for about a min, then add tofu. Mix well, then add spices. Continue to toss veggies, tofu, and spices until everything is well coated. Allow dish to simmer until water is reduced.
I put up my CRON-o-Meter values. The amino acid profile is just an approximation based on the firm tofu on nutritiondata.com. I figured an approximation was better than all zeros.
Let the fun begin!
Ready to cook! Just half to tofu, and chop/scramble with spatula.
Just let some of the water evaporate, and it's done! Yum!
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Nutrition Summary for November 5, 2010
Report generated by CRON-o-Meter v0.9.7
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General (17%)
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Energy | 240.2 kcal 18%
Protein | 21.8 g 38%
Carbs | 16.8 g 9%
Fiber | 5.4 g 22%
Starch | 0.0 g 0%
Sugars | 6.5 g 13%
Fat | 9.4 g 20%
Vitamins (48%)
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Vitamin A | 1569.7 IU 31%
Lutein+Zeaxanthin | 28.8 µg 1%
Folate | 145.6 µg 81%
B1 (Thiamine) | 1.1 mg 96%
B2 (Riboflavin) | 1.1 mg 87%
B3 (Niacin) | 10.5 mg 70%
B5 (Pantothenic Acid)| 1.4 mg 29%
B6 (Pyridoxine) | 1.3 mg 78%
B12 (Cyanocobalamin) | 0.8 µg 39%
Vitamin C | 66.3 mg 111%
Vitamin D | 11.0 IU 6%
Vitamin E | 0.8 mg 7%
Vitamin K | 4.2 µg 5%
Minerals (21%)
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Calcium | 271.4 mg 27%
Copper | 0.3 mg 17%
Iron | 4.0 mg 27%
Magnesium | 15.5 mg 5%
Manganese | 0.3 mg 6%
Phosphorus | 154.5 mg 22%
Potassium | 575.6 mg 16%
Selenium | 21.2 µg 39%
Sodium | 216.5 mg 43%
Zinc | 1.1 mg 9%
Amino Acids (83%)
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CYS | 0.1 g 44%
ILE | 1.2 g 102%
LEU | 1.9 g 85%
LYS | 1.3 g 76%
MET | 0.3 g 51%
PHE | 1.2 g 123%
THR | 1.1 g 131%
TRP | 0.3 g 149%
TYR | 0.9 g 192%
VAL | 1.2 g 70%
Lipids (7%)
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Saturated | 1.1 g 6%
Monounsaturated | 2.4 g 10%
Polyunsaturated | 5.5 g 22%
Omega-3 | 0.0 g 1%
Omega-6 | 0.2 g 1%
Cholesterol | 0.0 mg 0%
