Low Sodium Scrambled Tofu with Vegetables

Transform your morning routine with this vibrant and nourishing Low Sodium Scrambled Tofu with Vegetables, a plant-based twist on a classic favorite! Packed with protein-rich extra-firm tofu and loaded with a medley of fresh vegetables like red bell pepper, mushrooms, and tender spinach, this dish is both wholesome and flavorful. Enhanced with nutritional yeast for a cheesy, umami kick and brightened by a touch of lemon juice and turmeric for added flavor and color, this low-sodium recipe proves that healthy eating doesn't mean compromising on taste. Ready in just 30 minutes, it's a quick and satisfying option for breakfast, lunch, or dinner. Serve with whole-grain toast, avocado slices, or enjoy it on its own for a hearty, low-sodium meal that’s as delicious as it is nourishing! Perfect for vegans, vegetarians, or anyone seeking a healthy, protein-packed dish to fuel their day.

Nutriscore Rating: 89/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 1 tablespoon olive oil
• 0.5 medium onion, finely chopped
• 0.5 medium red bell pepper, diced
• 1 cup mushrooms, sliced
• 2 cups spinach, fresh
• 2 cloves garlic, minced
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon ground black pepper
• 2 tablespoons nutritional yeast
• 2 tablespoons unsweetened almond milk
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Begin by draining the tofu and wrapping it in a clean kitchen towel or paper towels. Place a heavy skillet or object on top of the wrapped tofu to press out excess moisture for about 10 minutes.

Step 2

While the tofu is being pressed, heat the olive oil in a large non-stick skillet over medium heat.

Step 3

Add the chopped onion and sauté for 2-3 minutes until it starts to soften.

Step 4

Stir in the red bell pepper, mushrooms, and minced garlic, and continue to sauté for another 5 minutes until the vegetables are tender.

Step 5

Once the tofu is pressed, crumble it into bite-sized pieces in a bowl using a fork or your hands.

Step 6

Add the crumbled tofu to the vegetable mixture in the pan.

Step 7

Sprinkle the turmeric powder and ground black pepper over the tofu and vegetables, stirring to combine and distribute the seasoning evenly.

Step 8

Pour the unsweetened almond milk over the mixture, reduce the heat to low, and cook for about 5 minutes, gently stirring to prevent sticking.

Step 9

Add the spinach and nutritional yeast to the pan, and cook for 2 minutes, or until the spinach has wilted.

Step 10

Remove from heat, stir in the lemon juice, and adjust seasoning if desired with additional pepper or fresh herbs.

Step 11

Finally, garnish the scrambled tofu with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1096.7g)

Amount per serving	% Daily Value*
Calories	952.5

Total Fat 49.5g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 1049.9mg	0%
Total Carbohydrate 49.0g	0%
Dietary Fiber 23.1g	0%
Total Sugars 12.3g
Protein 86.9g	0%

Vitamin D 25.0IU	0%
Calcium 3105.2mg	0%
Iron 18.4mg	0%
Potassium 3901.9mg	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: 45.0%

Protein: 35.1%

Carbs: 19.8%