Stovetop Tex Mex Tofu Scramble
This tofu scramble is a low fat alternative to traditional scrambled eggs with a bit of Tex Mex flare. It also provides a whopping 33 grams of protein and 11 grams of fiber per serving, making it an excellent diabetes-friendly breakfast option.
Servings: 2
Calories: 320.7kcal
Ingredients
- 1 tbsp olive oil
- 2 tbsp red onion chopped
- ½ cup cherry tomato diced
- 350 g tofu firm, pressed and crumbled
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- ½ tsp turmeric ground
- ¼ tsp salt
- ¼ tsp pepper
- ¾ cup black beans canned, rinsed and drained
- ¾ cup cilantro chopped
- 1 tsp lime juice
Garnish (optional)*
- avocado
- jalapeño pickled
Notes
*Note that these garnishes are optional and are not included in the nutrient analysis.
Instructions
- Heat olive oil in a skillet or non-stick pan over medium heat.1 tbsp olive oil
- Add chopped onion and cherry tomatoes to pan and sauté for 4 minutes, until softened.2 tbsp red onion, ½ cup cherry tomato
- Add crumbled tofu to the pan, stirring well to combine and cook until tofu is slightly browned, about 4 minutes.350 g tofu
- In a small bowl, mix together chili powder, turmeric powder, cumin, salt, and pepper. Sprinkle mixed spices over tofu and mix until well combined.1 tsp chili powder, 1 tsp cumin, 1 tsp garlic powder, ½ tsp turmeric, ¼ tsp salt, ¼ tsp pepper
- Add black beans to the pan and gently stir to combine with the tofu and spices. Cook until heated through, about 3-4 minutes.¾ cup black beans
- Remove the pan from heat and stir in chopped cilantro and lime juice.¾ cup cilantro, 1 tsp lime juice
- Serve the Tex Mex tofu scramble with avocado slices. Option to add jalapeños or hot sauce.avocado, jalapeño
Cooking Tips
- Pressing Tofu: Properly pressing the tofu before cooking helps remove excess water, which can improve its texture and ability for it to absorb the spices and flavours more effectively.
- Spice Adjustment: Feel free to adjust the chili powder, cumin, and other spices according to your taste preferences. Adding more or less can tailor the dish's heat level and flavour profile.
- Serving Suggestions: While this scramble is flavourful on its own, serving it with avocado provides healthy fats, and pickled jalapeños can add an extra kick. Warm tortillas or a side of whole grain toast can also complement the dish.
Nutrition
Nutrition Facts
Stovetop Tex Mex Tofu Scramble
Amount per Serving
Calories
320.7
% Daily Value*
Fat
15.6
g
24
%
Saturated Fat
2
g
13
%
Sodium
325
mg
14
%
Potassium
430.3
mg
12
%
Carbohydrates
24.7
g
8
%
Fiber
8.4
g
35
%
Sugar
2.1
g
2
%
Protein
22.5
g
45
%
Vitamin C
11.8
mg
14
%
Calcium
263
mg
26
%
Iron
5
mg
28
%
Magnesium
59
mg
15
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.