Tofu & Vegetable Scramble

Tofu & Vegetable Scramble

0 Reviews
From: EatingWell.com, October 2017

Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas.

Ingredients 1 serving

for serving adjustment
Serving size has been adjusted!
Original recipe yields 1 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1½ teaspoons extra-virgin olive oil
  • 5 ounces extra-firm tofu, drained and cubed
  • 1 cup chopped vegetables, such as zucchini, mushrooms and onions
  • ½ teaspoon spice of choice, such as chili powder or ground cumin
  • Pinch of ground pepper
  • ⅓ cup canned chickpeas, rinsed
  • ¼ cup pico de gallo or salsa
  • ¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)
  • Hot sauce and chopped cilantro to taste (optional)

Preparation

  • Prep

  • Ready In

  1. Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.
  2. Add chickpeas and pico de gallo (or salsa) and heat through, 1 to 2 minutes.
  3. Remove from heat, gather the scramble into one section of the pan, top with Cheddar cheese and let melt off the heat. Serve with hot sauce and cilantro, if desired.

Nutrition information

  • Serving size: 2¾ cups
  • Per serving: 419 calories; 25 g fat(8 g sat); 6 g fiber; 26 g carbohydrates; 27 g protein; 51 mcg folate; 28 mg cholesterol; 8 g sugars; 0 g added sugars; 1,201 IU vitamin A; 25 mg vitamin C; 652 mg calcium; 5 mg iron; 587 mg sodium; 742 mg potassium
  • Nutrition Bonus: Calcium (65% daily value), Vitamin C (42% dv), Iron (28% dv), Vitamin A (24% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 medium-fat protein, 2 vegetable, 1 high-fat protein, 1 starch, ½ fat, ½ lean protein

Reviews 0