Tofu Scramble with Vegetables
Tofu Scramble with Vegetables is a popular plant-based dish where crumbled tofu is sautéed with a variety of vegetables and seasonings, often mimicking the texture and appearance of scrambled eggs. It typically includes ingredients like bell peppers, onions, spinach, and turmeric for color. This dish is a staple in vegan and vegetarian cuisines, especially in North America and Europe, as a protein-rich breakfast or brunch option.
🍽️ Nutrition at a glance
This dish is high in protein and fiber while being relatively low in carbohydrates and fat. It provides essential nutrients like iron, calcium, and B vitamins, with a typical serving containing around 200-300 calories depending on preparation.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 18 g |
| Carbs | 12 g |
| Fat | 14 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Calcium | 350 mg |
| Potassium | 420 mg |
| Vitamin C | 30 mg |
| Vitamin K | 90 mcg |
| Magnesium | 60 mg |
| Folate | 120 mcg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Tofu Scramble is culturally significant as a versatile and adaptable dish that has become a cornerstone of modern plant-based cooking, often used as an egg substitute. Nutritionally, it's unique for offering a complete protein source from soy, making it a valuable meal for vegetarians and vegans.
