Healthy Meal Prep
Simple Tofu Scramble Recipe

Simple Tofu Scramble

Description

This simple recipe, flavored with soup mix, red onion, and parsley, can make tofu taste great for breakfast or dinner; get creative with it!

Ingredients

  • 1 (12 ounce) package extra-firm tofu
  • ½ small red onion, chopped
  • salt and ground black pepper to taste
  • 2 tablespoons dry vegetable soup mix
  • 1 tablespoon olive oil, or more as needed
  • 4 sprigs chopped fresh parsley

Instructions


  1. Place tofu onto a plate and place another plate on top. Set a 3- to 5-pound weight on top (a container filled with water works well). Press tofu for 20 to 30 minutes; drain and discard the accumulated liquid.
  2. Heat a large skillet over medium heat. Add olive oil and onion; saute until translucent, about 5 minutes. Add dry vegetable soup mix and stir to coat. Crumble tofu into the skillet; break apart any large chunks with a wooden spoon. Season with salt and pepper. Cook and stir until golden brown and flavors have been absorbed, 5 to 10 minutes. Transfer to a serving dish and garnish with parsley.

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Nutritional Information

Simple Tofu Scramble

Servings Per Recipe: 2
Calories: 261.4
% Daily Value *
protein: 34 %
carbohydrates: 5 %
exchange other carbs:
dietary fiber: 13 %
sugars:
fat: 25 %
saturated fat: 12 %
cholesterol: 3 %
vitamin a iu: 133 %
niacin equivalents: 44 %
vitamin b6: 9 %
vitamin c: 128 %
folate: 32 %
calcium: 67 %
iron: 72 %
magnesium: 29 %
potassium: 15 %
sodium: 25 %
thiamin: 27 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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