Active time: 25 Minutes Total time: 25 Minutes
Tofu is an inexpensive, high-protein, low-fat food that deserves a place at your table. This easy scramble delivers 21% of your daily iron requirement on top of being a savory, hearty breakfast with a generous serving of vegetables on every plate. Since vegetarian sources of iron aren’t as well absorbed as meat sources, add a source of vitamin C, such as the tomatoes in this recipe, to maximize absorption (1).
Tofu and Veggie Sausage Scramble With Turmeric
Ingredients
- 14 oz block (397g) firm tofu, drained
- 1 cup (110g) shredded carrot
- 2 scallions, chopped
- 1 tsp turmeric
- 4 plant-based breakfast sausages, chopped
- 1 cup (180g) cherry tomato, halved
- 2 cups (50g) baby spinach, chopped
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Directions
Drain the tofu and wrap in a thick kitchen towel. Press out excess water by placing a heavy pot on top for about 10 minutes. Unwrap and crumble the tofu into a large bowl. Add the carrots, scallions and turmeric and stir to combine.
Place a large non-stick skillet over medium-high heat. Once hot, spray with cooking spray and add the sausage. Cook, stirring occasionally, for 2-3 minutes or until the sausage starts to brown. Add the tofu mixture and cook, stirring occasionally, until the tofu is heated through and starting to dry, 5-10 minutes. Add the tomatoes and cook until softened and heated through, about 1 minute. Add the spinach and cook just until wilted, about 1 minute. Season with salt and black pepper and serve immediately.
Serves: 4 | Serving Size: 1 cup
Nutrition (per serving): Calories: 292; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 626mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 3g; Protein: 23g
Originally published May 4, 2019; Updated January 2026
The post Tofu and Veggie Sausage Scramble With Turmeric appeared first on MyFitnessPal Blog.
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