Tomato Tofu Scramble
Prep Time
5 minutes
Cook Time
10 minutes
Servings
2
Tofu is a great source of protein and is considered complete, containing all nine essential amino acids. It’s also a valuable source of calcium and iron—particularly helpful for those avoiding dairy.
This recipe uses simple ingredients to enhance flavour and take advantage of tofu’s ability to absorb spices and seasonings.
Nutritional Information
Per Serve
Carbohydrates
13.7 g
Fibre
5.0 g
Saturated fat
2.4 g
Sodium
33.0 mg
Total fat
17.1 g
Total sugars
6.4 g
Per 100g
Carbohydrates
6.8 g
Fibre
2.5 g
Saturated fat
1.2 g
Sodium
16.5 mg
Total fat
8.6 g
Total sugars
3.2 g
Ingredients
- 1 tbsp olive oil
- 1 small red onion (finely diced)
- 1 tsp smoked paprika
- 2 tsp ground coriander
- 2 tsp dried oregano
- 1 tbsp tomato paste
- 4 small vine tomatoes (diced)
- to taste salt and pepper
- 300 g firm tofu
- 1 bunch fresh coriander (chopped)
Method
- Add the olive oil to a medium frying pan and cook the onion over medium heat until softened (about 5 minutes).
- Add the herbs and spices and cook for another minute until fragrant.
- Stir in the tomato paste and cook for one more minute.
- Add diced tomatoes with a pinch of salt and pepper, and cook for 2–3 minutes until most liquid has evaporated.
- Remove tofu from packaging, pat dry with a paper towel, and crumble into the pan.
- Mix everything together and heat through.
- Sprinkle fresh coriander on top and serve. Delicious with crackers or thin toast depending on your post-operative stage.