Heart-Healthy Vegetable Scramble

Start your day with a vibrant and nourishing **Heart-Healthy Vegetable Scramble**, a protein-packed, plant-based twist on a classic breakfast. Made with crumbled extra-firm tofu and a colorful medley of fresh vegetables like zucchini, red bell pepper, and baby spinach, this quick and easy recipe is perfect for a wholesome morning meal or light dinner. Enhanced with antioxidant-rich turmeric, savory tamari, and a sprinkle of cheesy nutritional yeast, this scramble delivers a burst of flavor without excess sodium or saturated fats. Ready in just 20 minutes, it's a fantastic choice for those seeking a delicious, low-calorie dish that's both vegan and heart-smart. Serve it warm, topped with fresh parsley, and enjoy a health-conscious start to the day! Keywords: heart-healthy, vegetable scramble, plant-based breakfast, vegan recipe, low-calorie recipe, quick and easy.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 200 grams extra-firm tofu
• 1 tablespoon olive oil
• 1 medium, diced red bell pepper
• 1 small, diced zucchini
• 2 cups baby spinach
• 0.5 medium, finely chopped red onion
• 2 cloves, minced garlic
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon salt
• 1 tablespoon low-sodium tamari sauce
• 2 tablespoons nutritional yeast
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Drain the tofu and press it between paper towels to remove excess moisture. Use your hands or a fork to crumble the tofu into small pieces, resembling the texture of scrambled eggs.

Step 2

Heat the olive oil in a non-stick skillet over medium heat.

Step 3

Add the chopped red onion and minced garlic to the skillet. Sauté for 2–3 minutes until the onion becomes translucent and fragrant.

Step 4

Add the red bell pepper and zucchini to the skillet. Cook for 4–5 minutes, stirring occasionally, until the vegetables soften slightly.

Step 5

Push the vegetables to the side of the skillet and add the crumbled tofu to the empty space.

Step 6

Sprinkle turmeric powder, ground black pepper, and salt over the tofu. Stir well, allowing the tofu to take on the golden-yellow color of the turmeric.

Step 7

Mix the tofu and vegetables together in the skillet. Drizzle the tamari sauce over the mixture and stir to evenly coat.

Step 8

Add the baby spinach and cook for an additional 1–2 minutes until the spinach wilts.

Step 9

Sprinkle the nutritional yeast over the scramble and mix well for a cheesy, nutty flavor.

Step 10

Remove the skillet from heat and garnish with fresh parsley before serving.

Step 11

Serve immediately and enjoy your heart-healthy vegetable scramble!

Nutrition Facts

Serving size	(650.2g)

Amount per serving	% Daily Value*
Calories	611.6

Total Fat 31.1g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2435.2mg	0%
Total Carbohydrate 42.7g	0%
Dietary Fiber 13.7g	0%
Total Sugars 18.8g
Protein 44.9g	0%

Vitamin D 0IU	0%
Calcium 1493.8mg	0%
Iron 10.7mg	0%
Potassium 1518.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.4%

Protein: 28.5%

Carbs: 27.1%