

Scrambled tofu
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
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
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Calcium 333 mg
-
Iron 4.8 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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