Scrambled tofu

There's no need for meat with this protein-packed powerhouse on the menu!

Serves: 4

Time to make: 15 mins

Ingredients

1 tablespoon reduced-fat spread
1 teaspoon ground turmeric
1 teaspoon ground cumin
½ teaspoon smoked paprika
300g tofu, drained and mashed with a fork
pinch salt and cracked black pepper
4 tomatoes, diced
handful fresh flat-leaf parsley, roughly chopped
4 slices wholegrain toast, to serve

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Instructions

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1 In a nonstick frypan, melt spread over medium heat. Add spices and cook, stirring, for about 30 seconds or until fragrant.

2 Add tofu and mash well into spices until fully combined. Season with salt and pepper. Cook, stirring, for 1 minute, then add tomatoes. Cook, stirring occasionally, for another couple of minutes until tomatoes are softened and heated through.

3 Garnish tofu with parsley and serve with toast.

HFG tip

Economical and highly versatile, tofu can replace meat or chicken, eggs, fish and dairy products, to create dishes that can be vegan if desired.

Nutrition Info (per serve)

Calories 260 cal

Kilojoules 1100 kJ

Protein 15 g

Total fat 12 g

Saturated fat 1.6 g

Carbohydrates 20 g

Sugar 4.7 g

Dietary fibre 8 g

Sodium 260 mg

Calcium 333 mg

Iron 4.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.