Tofu, tomato, mushroom and spring onion scramble
summary
Are you looking for a refreshing way to kick-start your morning or perhaps an exciting twist for your brunch menu? Dive into this delicious Tofu, tomato, mushroom, and spring onion scramble. Packed with nutrients and bursting with flavor, this recipe is sure to become a staple in your kitchen.
Ingredients
- Firm Tofu: 14 oz (400 grams)
- Fresh tomatoes: 2 medium-sized (200 grams)
- Mushrooms (white or brown): 1 cup, sliced (150 grams)
- Spring onions: 4, finely chopped (50 grams)
- Olive oil: 2 tablespoons (30 ml)
- Turmeric powder: 1/2 teaspoon (2 grams)
- Nutritional yeast: 2 tablespoons (20 grams)
- Salt: to taste
- Black pepper: to taste
- Fresh parsley: a handful, chopped (for garnish)
time
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 2
Nutritional Facts Per Serving
- Calories: 230
- Protein: 20 grams
- Carbohydrates: 15 grams
- Dietary Fiber: 4 grams
- Sugars: 4 grams
- Total Fat: 10 grams
- Saturated Fat: 1.5 grams
- Sodium: 300 mg
- Potassium: 500 mg
Instructions
- Begin by draining the tofu. Place it between two kitchen towels and set a heavy object on top for about 10 minutes. This helps in getting rid of excess moisture.
- In a large skillet, heat the olive oil over medium heat.
- Once the oil is warm, toss in the sliced mushrooms. Cook them until they release their moisture and turn a golden brown, which should take about 5 minutes.
- Add the chopped tomatoes to the skillet. Sauté them until they become soft, which will be around 3-4 minutes.
- By now, your tofu should be well-drained. Crumble it into the skillet.
- Sprinkle the turmeric powder, nutritional yeast, salt, and pepper over the tofu mixture.
- Stir everything well, ensuring that the tofu is coated with the seasonings and is mixed well with the mushrooms and tomatoes.
- Cook the tofu mixture for another 5-7 minutes until it’s well-heated and slightly crispy on the edges.
- Towards the end of the cooking time, sprinkle in the chopped spring onions.
- Give everything a final stir, then transfer your Tofu, tomato, mushroom, and spring onion scramble to serving plates.
Tips
- Pressing the tofu is crucial as it removes excess moisture. This ensures your scramble isn’t soggy.
- You can add a splash of soy sauce or tamari for an extra depth of flavor.
- For those who like a spicy kick, consider adding some chopped chili peppers or a dash of chili flakes.
- This scramble pairs wonderfully with toasted whole grain bread or a light green salad.
Serving and eating Tofu, tomato, mushroom and spring onion scramble
- Enjoy your Tofu, tomato, mushroom, and spring onion scramble hot, garnished with fresh parsley.
- It goes great alongside roasted potatoes or a slice of sourdough toast.
- For a complete brunch, pair this scramble with fresh fruit juice or a smoothie.
This hearty Tofu, tomato, mushroom, and spring onion scramble not only satisfies your taste buds but also provides a nutritional boost to start your day. Perfect for those on a plant-based diet or anyone seeking a healthy twist to traditional scrambled eggs. So, why wait? Dive in and let your culinary journey begin with AH7’s exclusive recipes.
TOFU, TOMATO, MUSHROOM AND SPRING ONION SCRAMBLE
Are you looking for a refreshing way to kick-start your morning or perhaps an exciting twist for your brunch menu? Dive into this delicious Tofu, tomato, mushroom, and spring onion scramble. Packed with nutrients and bursting with flavor, this recipe is sure to become a staple in your kitchen.
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Nutritions
Nutrition Facts
TOFU, TOMATO, MUSHROOM AND SPRING ONION SCRAMBLE
Amount per Serving
Calories
230
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1.5
g
9
%
Sodium
300
mg
13
%
Potassium
500
mg
14
%
Carbohydrates
15
g
5
%
Fiber
4
g
17
%
Sugar
4
g
4
%
Protein
20
g
40
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Firm Tofu: 14 oz 400 grams
- Fresh tomatoes: 2 medium-sized 200 grams
- Mushrooms white or brown: 1 cup, sliced (150 grams)
- Spring onions: 4 finely chopped (50 grams)
- Olive oil: 2 tablespoons 30 ml
- Turmeric powder: 1/2 teaspoon 2 grams
- Nutritional yeast: 2 tablespoons 20 grams
- Salt: to taste
- Black pepper: to taste
- Fresh parsley: a handful chopped (for garnish)
Instructions
- Begin by draining the tofu. Place it between two kitchen towels and set a heavy object on top for about 10 minutes. This helps in getting rid of excess moisture.
- In a large skillet, heat the olive oil over medium heat.
- Once the oil is warm, toss in the sliced mushrooms. Cook them until they release their moisture and turn a golden brown, which should take about 5 minutes.
- Add the chopped tomatoes to the skillet. Sauté them until they become soft, which will be around 3-4 minutes.
- By now, your tofu should be well-drained. Crumble it into the skillet.
- Sprinkle the turmeric powder, nutritional yeast, salt, and pepper over the tofu mixture.
- Stir everything well, ensuring that the tofu is coated with the seasonings and is mixed well with the mushrooms and tomatoes.
- Cook the tofu mixture for another 5-7 minutes until it’s well-heated and slightly crispy on the edges.
- Towards the end of the cooking time, sprinkle in the chopped spring onions.
- Give everything a final stir, then transfer your Tofu, tomato, mushroom, and spring onion scramble to serving plates.
Notes
Pro Tips Pressing the tofu is crucial as it removes excess moisture. This ensures your scramble isn’t soggy. You can add a splash of soy sauce or tamari for an extra depth of flavor. For those who like a spicy kick, consider adding some chopped chili peppers or a dash of chili flakes. This scramble pairs wonderfully with toasted whole grain bread or a light green salad. Serving Suggestions Enjoy your Tofu, tomato, mushroom, and spring onion scramble hot, garnished with fresh parsley. It goes great alongside roasted potatoes or a slice of sourdough toast. For a complete brunch, pair this scramble with fresh fruit juice or a smoothie.
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