Active time: 5 minutes Total time: 15 minutes
This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.
RD tip: This dish is helpful for vegetarians who need to optimize their iron intake by providing 28% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed.
Curried Tofu-Spinach Scramble
- 1 tablespoon canola oil
- 1 1/2 cups (212g) crumbled extra-firm tofu
- 3/8 teaspoon curry powder
- 1/4 teaspoon kosher salt
- 1/2 cup (76g) grape tomatoes, halved
- 4 cups (84g) fresh spinach, lightly packed
Heat a medium skillet over medium-high heat. Add oil to pan and swirl to coat. Add tofu, and sprinkle with curry powder and salt. Cook 2 minutes, stirring frequently. Move tofu to one side of the skillet and add tomatoes to the empty side. Cook 2 minutes or until tomatoes start to wilt. Gradually add spinach, stirring gently until spinach wilts, about 2 minutes.
Serves: 2 | Serving Size: About 1 cup
Nutrition (per serving): Calories: 214; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein 18g
Nutrition Bonus: Potassium: 5mg; Iron: 28%; Vitamin A: 117%; Vitamin C: 41%; Calcium: 12%