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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Scrambled tofu with rocket

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.42

$2.42 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan morning meal,brunch,breakfast
spoonacular Score:78%

Spoonacular Score: 78%

 

You can never have too many breakfast recipes, so give Scrambled tofu with rocket a try. This recipe serves 1 and costs $2.42 per serving. One portion of this dish contains about 17g of protein, 12g of fat, and a total of 238 calories. It is brought to you by Foodista. From preparation to the plate, this recipe takes about about 45 minutes. Head to the store and pick up onion, coconut oil, cumin seeds, and a few other things to make it today. 1 person has tried and liked this recipe. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 78%. This score is good. If you like this recipe, you might also like recipes such as Scrambled Eggs With Goat’s Cheese And Rocket, scrambled silken tofu , how to make thai scrambled silken tofu, and tofu bhurji , how to make tofu bhurji or scrambled tofu.

Sparkling Wine are great choices for Scramble. Even if you aren't making mimosas, sparkling wine is great with eggs for two reasons. One, if you're eating eggs early in the day, sparkling wine has less alcohol. Secondly, it cleanses the palate, which is important since yolk is known to coat the palate.

The palate offers bubbling mousse flourishing with sweet citrus and tangerine, honey, peaches, white flowers and orange zest on the finish. The wine has an intriguing balance of sweetness and acidity providing structure and making it the perfect aperitif for light appetizer courses such as salads and soft cheeses; structured enough to pair with spicy cuisine, and also a great companion to light and fruit driven desserts.

» Get this wine on Wine.com

Ingredients

Servings:
150 gm
150 gm tofu
tofu
1 tsp
1 tsp coconut oil
coconut oil
0.5 tsps
0.5 tsps cumin seeds
cumin seeds
0.5
0.5  onion
onion
1
1  tomato
tomato
0.25 tsps
0.25 tsps turmeric
turmeric
1
1  red chilli
red chilli
1 Handful
1 Handful rocket
rocket
some
some salt and pepper
salt and pepper
150 gm tofu
150 gm
tofu
1 tsp coconut oil
1 tsp
coconut oil
0.5 tsps cumin seeds
0.5 tsps
cumin seeds
0.5  onion
0.5
onion
1  tomato
1
tomato
0.25 tsps turmeric
0.25 tsps
turmeric
1  red chilli
1
red chilli
1 Handful rocket
1 Handful
rocket
some salt and pepper
some
salt and pepper

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

Heat the coconut oil in a pan, on medium heat. Add the cumin and let it sputter. Add in the chopped onion and green chilli and cook for 5 minutes. Add the tomatoes and cook for a further minute. Add the turmeric powder and salt to taste, and stir well. Lightly crumble the tofu and and mix gently. Cook for 5 minutes. Toss in the rocket, mix and cook for a couple of minutes. Season with some pepper. Serve the scrambled tofu with some grilled tomatoes, rocket leaves and vegan sausages.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.42
Ingredient
150 gms tofu
1 teaspoon coconut oil
½ teaspoons cumin seeds
½ onion
1 tomato
¼ teaspoons turmeric
1 red chilli
1 Handful rocket
Price
$1.02
$0.07
$0.14
$0.12
$0.36
$0.03
$0.40
$0.29
$2.42

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
237k Calories
16g Protein
12g Total Fat
18g Carbs
40% Health Score
Limit These
Calories
237k
12%

Fat
12g
18%

  Saturated Fat
4g
30%

Carbohydrates
18g
6%

  Sugar
8g
10%

Cholesterol
0.0mg
0%

Sodium
219mg
10%

Get Enough Of These
Protein
16g
33%

Vitamin C
88mg
108%

Vitamin A
1942IU
39%

Vitamin K
38µg
36%

Calcium
261mg
26%

Manganese
0.44mg
22%

Iron
3mg
22%

Vitamin B6
0.42mg
21%

Fiber
4g
19%

Potassium
623mg
18%

Folate
58µg
15%

Magnesium
43mg
11%

Copper
0.18mg
9%

Phosphorus
81mg
8%

Vitamin B1
0.12mg
8%

Vitamin E
1mg
8%

Vitamin B3
1mg
7%

Vitamin B2
0.1mg
6%

Zinc
0.59mg
4%

Vitamin B5
0.36mg
4%

covered percent of daily need

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