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.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- High-Protein
- Low-Fat
- Plant-Based
- Vegan
Why Diabetes Friendly?
- High in Plant-Based Protein: The significant protein content from tofu and black beans can help stabilize blood sugar levels by promoting satiety and reducing the speed at which glucose is absorbed into the bloodstream.
- Rich in Fiber: The fiber from the beans and vegetables aids in blood sugar regulation by slowing digestion and the absorption of sugar, contributing to overall digestive health.
- Low Glycemic Load: The ingredients used have a low glycemic load, making them beneficial for managing blood sugar levels effectively.
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Ingredients
- olive oil 1 tbsp
- red onion (chopped) 2 tbsp
- cherry tomato (diced) ½ cup
- tofu (firm, pressed and crumbled) 350 g
- chili powder 1 tsp
- cumin 1 tsp
- garlic powder 1 tsp
- turmeric (ground) ½ tsp
- salt ¼ tsp
- pepper ¼ tsp
- black beans (canned, rinsed and drained) ¾ cup
- cilantro (chopped) ¾ cup
- lime juice 1 tsp
Garnish (optional)*
- avocado
- jalapeño (pickled)
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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.
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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
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Notes
*Note that these garnishes are optional and are not included in the nutrient analysis.
FAQ
- Can I add or substitute any vegetables?
Absolutely! This recipe is versatile, allowing you to add other vegetables such as bell peppers, spinach, or mushrooms. Feel free to customize based on your preferences or what you have on hand. - How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave until warmed through. - Is there a way to make the scramble more moist?
If you find the scramble too dry, adding a tablespoon of water or vegetable broth during cooking can help moisten the mixture. Adjust according to your desired consistency.
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Nutrition
Per serving
Calories: 320.7kcal
Carbohydrates: 24.7g
Fiber: 8.4g
Sugar: 2.1g
Fat: 15.6g
Saturated Fat: 2g
Trans Fat:
Protein: 22.5g
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.
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