Low Sodium Scrambled Tofu with Black-Eyed Peas

Elevate your plant-based breakfast or brunch with this vibrant Low Sodium Scrambled Tofu with Black-Eyed Peas, a nutrient-packed recipe that's bursting with flavor and wholesome goodness. This quick and easy dish combines protein-rich firm tofu and hearty black-eyed peas with a colorful medley of fresh vegetables, including spinach, red bell pepper, and onion, all seasoned with aromatic cumin and turmeric. A splash of fresh lemon juice and a sprinkle of parsley add a zesty finish, while the low sodium content makes it a heart-healthy option. Perfect for meal prep or a satisfying meat-free main course, this recipe comes together in just 30 minutes and serves beautifully on its own or alongside toasted whole-grain bread. Whether you're a plant-based eater or simply looking to try something new, this dish is sure to brighten your plate and your day!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 cup cooked black-eyed peas
• 1 tablespoon olive oil
• 0.5 medium yellow onion, finely chopped
• 0.5 medium red bell pepper, diced
• 1 cup fresh spinach, chopped
• 2 cloves garlic, minced
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon cumin powder
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley, chopped
• 1 tablespoon fresh lemon juice

Directions

Step 1

Drain and press the tofu for about 10 minutes to remove excess water, and then crumble it into small pieces with a fork or your hands.

Step 2

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

Step 3

Add the chopped onion and red bell pepper, and sauté for about 3-4 minutes until the onion becomes translucent.

Step 4

Stir in the minced garlic and continue to cook for another minute until fragrant.

Step 5

Add the crumbled tofu to the skillet, followed by the turmeric and cumin powder. Stir well to evenly coat the tofu with the spices.

Step 6

Cook the tofu mixture for about 5-7 minutes, stirring occasionally, allowing the tofu to slightly brown.

Step 7

Add the black-eyed peas and spinach, and cook for an additional 2-3 minutes or until the spinach wilts and the peas are heated through.

Step 8

Sprinkle in the black pepper and adjust seasoning to taste.

Step 9

Remove from heat and stir in the fresh parsley and lemon juice for a burst of freshness and flavor.

Step 10

Serve immediately, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(908.3g)

Amount per serving	% Daily Value*
Calories	745.3

Total Fat 34.7g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 169.3mg	0%
Total Carbohydrate 64.0g	0%
Dietary Fiber 17.0g	0%
Total Sugars 15.9g
Protein 54.3g	0%

Vitamin D 0IU	0%
Calcium 911.6mg	0%
Iron 16.2mg	0%
Potassium 2177.1mg	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: 39.8%

Protein: 27.7%

Carbs: 32.6%