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Spinach and Tofu Scramble with Whole Grain Toast

Spinach and Tofu Scramble

Spinach and Tofu Scramble with Whole Grain Toast

Spinach and Tofu Scramble

The Spinach and Tofu Scramble with Whole Grain Toast is a delicious and nutritious breakfast option that is perfect for anyone looking for a high-protein and low-calorie meal. This dish features crumbled tofu and fresh spinach, which are cooked in a pan with olive oil, turmeric, paprika, salt, and pepper. The result is a flavorful scramble that is rich in plant-based protein and packed with vitamins and minerals. The dish is served over slices of whole-grain toast that have been spread with vegan butter or margarine for a bit of extra richness. With its combination of healthy ingredients and satisfying flavor, this recipe is a great way to start the day off on the right foot.

  • Prep Time5 min
  • Cook Time5 min
  • Total Time10 min
  • Serving Size1
  • Energy300 cal
  • Cuisine
    • American
    • Vegan
    • Vegetarian
  • Course
    • Appetizer
    • Breakfast
    • Main Course

INGREDIENTS

  • 1 cup fresh spinach, chopped
  • 1/2 block firm tofu, crumbled
  • 1 tablespoon olive oil
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon paprika
  • Salt and pepper to taste
  • 2 slices of whole grain bread
  • 1 tablespoon vegan butter or margarine

DIRECTIONS

1

Heat a large non-stick pan over medium heat.

2

Add the olive oil to the pan and let it heat up for a minute.

3

Add the crumbled tofu to the pan and cook until golden brown, around 5 minutes.

4

Stir in the chopped spinach, turmeric, paprika, salt, and pepper to the pan and cook until the spinach has wilted, around 2 minutes.

5

Toast the slices of whole grain bread.

6

Spread vegan butter or margarine over the toasted bread.

7

Serve the tofu and spinach scramble over the whole grain toast.

Spinach is a dark, leafy green vegetable that is packed with a variety of nutrients that offer a range of health benefits. Some of the key nutrients found in spinach include vitamins A and C, iron, calcium, and antioxidants. These nutrients support overall health by helping to boost the immune system, promote healthy skin and eyes, and reduce inflammation in the body. Spinach is also a good source of fiber, which can help regulate digestion and maintain healthy cholesterol levels. Furthermore, the combination of vitamins, minerals, and antioxidants in spinach may help reduce the risk of certain chronic diseases, such as heart disease, cancer, and type 2 diabetes. Whether you eat spinach raw in a salad or cook it as part of a meal, this nutrient-dense vegetable is an excellent addition to any healthy diet.

Tofu, also known as bean curd, is a versatile and nutritious food that is commonly used as a source of protein in vegetarian and vegan diets. Made from soybeans, tofu is naturally low in calories and fat, while being high in protein, iron, and other essential vitamins and minerals. It has a mild flavor and a soft, custard-like texture, making it an ideal ingredient to use in a wide range of dishes, from stir-fries to smoothies. Tofu is also highly versatile, as it can be used in both sweet and savory dishes, and can be sliced, crumbled, or blended to achieve a variety of textures. Whether you are looking for a healthier alternative to meat-based proteins or simply want to try a new ingredient, tofu is a great option to consider.

  • Serving Size1
  • Amount per serving
  • Calories300
  • % Daily Value*
  • Total Fat20 g25.64%
  • Total Carbohydrate25 g9.09%
  • Dietary Fiber5 g17.86%
  • Total Sugars2 g
  • Protein20 g40%

This recipe collection is part of the meal recommendations for Valley Forge Weight Management Center‘s personalized medical weight loss plans. There is no replacement for healthy eating and daily activity for a healthy mind and body.  At the Weight Management Center, we focus on building healthy habits for a sustainable weight loss. 

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