Tofu Scramble with Spinach and Mushrooms

Hi there! Jenny here, ready to share one of my absolute favorite recipes with you. If you’re looking for a wholesome, delicious, and easy-to-make meal, this Tofu Scramble with Spinach and Mushrooms is just what you need. It’s packed with protein and veggies, making it a nutritious start to your day or a satisfying lunch.

I love making this tofu scramble on busy weekday mornings or for a quick lunch when I’m short on time. The blend of flavors is simply delightful, and it’s a great way to incorporate more plant-based meals into your diet. Plus, it reminds me of leisurely weekend breakfasts with my family, filled with laughter and good food.

Number of servings: 2
Prep time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

Cuisine: Vegan

Ingredients

• 1 block (14 oz) firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 cup mushrooms, sliced
• 2 cups fresh spinach
• 1/4 teaspoon turmeric
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup nutritional yeast (optional, for cheesy flavor)
• 1/2 cup cherry tomatoes, halved (optional)

Equipment/Utensils

• Skillet
• Spatula
• Knife
• Cutting board
• Mixing bowl

Preparation Steps

1. Prepare Tofu: Drain and crumble the tofu into small pieces using your hands or a fork. Set aside.
2. Heat Skillet: Heat 1 tablespoon of olive oil in a skillet over medium heat.
3. Cook Onions and Mushrooms: Add the diced onion and sliced mushrooms to the skillet. Sauté for about 5 minutes, until the onions are translucent and the mushrooms are tender.
4. Add Tofu: Add the crumbled tofu to the skillet. Stir in 1/4 teaspoon turmeric and 1/2 teaspoon garlic powder. Season with salt and pepper to taste. Cook for 5-7 minutes, stirring occasionally.
5. Add Spinach: Add 2 cups of fresh spinach to the skillet. Cook for another 2-3 minutes until the spinach is wilted.
6. Optional Ingredients: If using, stir in 1/4 cup nutritional yeast and 1/2 cup halved cherry tomatoes. Mix well and cook for an additional minute.
7. Serve: Serve hot and enjoy!

Nutritional Information (per serving)

• Calories: 210
• Total Fat: 12g
• Saturated Fat: 1.5g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 16g

Vitamins and Minerals (per serving)

• Vitamin A: 35% of the Daily Value (DV)
• Calcium: 20% of the DV
• Iron: 25% of the DV
• Folate: 30% of the DV
• Vitamin C: 15% of the DV

This Tofu Scramble with Spinach and Mushrooms is not just a healthy choice; it’s a delightful way to start your day. Enjoy the flavors and the boost of energy you’ll get from this nutrient-packed dish. Happy cooking!

Tofu Scramble with Spinach and Mushrooms

jenny

I love making this tofu scramble on busy weekday mornings or for a quick lunch when I'm short on time. The blend of flavors is simply delightful, and it's a great way to incorporate more plant-based meals into your diet. Plus, it reminds me of leisurely weekend breakfasts with my family, filled with laughter and good food.

Print Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings 2 servings

Calories 210 kcal

Ingredients

  

• 1 block 14 oz firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1 small onion diced
• 1 cup mushrooms sliced
• 2 cups fresh spinach
• 1/4 teaspoon turmeric
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup nutritional yeast optional, for cheesy flavor
• 1/2 cup cherry tomatoes halved (optional)

Instructions

 

• Prepare Tofu: Drain and crumble the tofu into small pieces using your hands or a fork. Set aside.
• Heat Skillet: Heat 1 tablespoon of olive oil in a skillet over medium heat.
• Cook Onions and Mushrooms: Add the diced onion and sliced mushrooms to the skillet. Sauté for about 5 minutes, until the onions are translucent and the mushrooms are tender.
• Add Tofu: Add the crumbled tofu to the skillet. Stir in 1/4 teaspoon turmeric and 1/2 teaspoon garlic powder. Season with salt and pepper to taste. Cook for 5-7 minutes, stirring occasionally.
• Add Spinach: Add 2 cups of fresh spinach to the skillet. Cook for another 2-3 minutes until the spinach is wilted.
• Optional Ingredients: If using, stir in 1/4 cup nutritional yeast and 1/2 cup halved cherry tomatoes. Mix well and cook for an additional minute.
• Serve: Serve hot and enjoy

Notes

Nutritional Information (per serving)

• Calories: 210
• Total Fat: 12g
• Saturated Fat: 1.5g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 16g

Vitamins and Minerals (per serving)

• Vitamin A: 35% of the Daily Value (DV)
• Calcium: 20% of the DV
• Iron: 25% of the DV
• Folate: 30% of the DV
• Vitamin C: 15% of the DV

This Tofu Scramble with Spinach and Mushrooms is not just a healthy choice; it’s a delightful way to start your day. Enjoy the flavors and the boost of energy you’ll get from this nutrient-packed dish. Happy cooking!