Activity time: 25 minutes Total duration: 25 minutes
Tofu is an inexpensive, high-protein, low-fat food that deserves a place at your table. This easy scrambled recipe provides 21% of your daily iron needs as well as being a tasty and hearty breakfast with a generous serving of vegetables on each plate. Since vegetarian sources of iron are not as well absorbed as meat sources, add a source of vitamin C, such as tomatoes in this recipe, to maximize absorption (1).
Tofu and vegetarian sausages scrambled with turmeric
Ingredients
- 14 oz (397 g) block of firm tofu, drained
- 1 cup (110 g) grated carrots
- 2 green onions, chopped
- 1 teaspoon of turmeric
- 4 vegetable breakfast sausages, chopped
- 1 cup (180 g) cherry tomatoes, cut in half
- 2 cups (50 g) baby spinach, chopped
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
Instructions
Drain the tofu and wrap it in a thick cloth. Remove excess water by placing a heavy saucepan over it for about 10 minutes. Unwrap and crumble the tofu into a large bowl. Add the carrots, green onions and turmeric and mix.
Place a large nonstick skillet over medium-high heat. Once hot, spray with cooking spray and add the sausage. Cook, stirring occasionally, for 2-3 minutes or until sausage begins to brown. Add tofu mixture and cook, stirring occasionally, until tofu is heated through and beginning to dry out, 5 to 10 minutes. Add tomatoes and cook until softened and heated through, about 1 minute. Add spinach and cook until wilted, about 1 minute. Season with salt and black pepper and serve immediately.
For: 4 | Serving size: 1 cup
Nutrition (per serving): Calories: 292; Total fat: 16 g; Saturated fat: 5 g; Monounsaturated fat: 1 g; Polyunsaturated fat: 3 g; Cholesterol: 0 mg; Sodium: 626 mg; Carbohydrates: 13g; Dietary fiber: 5 g; Sugar: 3g; Protein: 23g
Originally published May 4, 2019; Updated January 2026
The position Tofu and vegetarian sausages scrambled with turmeric appeared first on MyFitnessPal Blog.
