Tofu scramble with mushrooms and spinach

Name: Tofu scramble with mushrooms and spinach
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 block firm tofu, drained (324 g); 2 cups white mushrooms, sliced (140 g); 2 cups spinach (60 g); 4 cherry tomatoes cherry tomatoes, halved (68 g); 1 tbsp olive oil (13.5 g); 2 slices whole-wheat bread, toasted (64 g); 2 tsp butter, for the toast (9.5 g); ½ tsp ground turmeric; Salt, pepper, and chopped parsley; Garlic powder or chili flakes, if you like

Golden firm tofu with mushrooms, spinach, and cherry tomatoes, served with buttered whole-wheat toast.

436calories

35 gprotein

23 gcarbs

26 gfat

Per serving, 1 of 2. Calories and macros from USDA values for the amounts below.

In these collections: High-protein breakfast

Photo of a similar dish: Nic Wood on Pexels.

Ingredients

Firm tofu, drained1 block · 324 g467 cal
White mushrooms, sliced2 cups · 140 g31 cal
Spinach2 cups · 60 g14 cal
Cherry tomatoes, halved4 cherry tomatoes · 68 g12 cal
Olive oil1 tbsp · 13.5 g119 cal
Whole-wheat bread, toasted2 slices · 64 g161 cal
Butter, for the toast2 tsp · 9.5 g68 cal
Whole recipe, 2 servings872 cal

To taste, not counted: ½ tsp ground turmeric; salt, pepper, and chopped parsley; garlic powder or chili flakes, if you like. They add a few calories at most.

Method

Drain the tofu and press it between paper towels for a few minutes. Cut it into bite-size cubes, or crumble it with your hands for a softer scramble.
Heat the oil in a large nonstick pan over medium-high heat. Add the tofu, turmeric, and a pinch of salt, and cook for 8 to 10 minutes, turning now and then, until golden.
Add the mushrooms and cook for 4 to 5 minutes, until they brown. Add the tomatoes for the last 2 minutes.
Stir in the spinach until it wilts, about a minute. Season with salt, pepper, and parsley.
Toast and butter the bread, and serve it with the scramble.

How the calories add up

Each serving has about 35 g of protein, 28 g of it from the tofu.
USDA’s block of firm tofu weighs 324 g (four of its 81 g quarter blocks). Packages vary, so weigh the drained tofu and change the amount in the recipe calculator.
The butter on the toast adds 68 calories. Leave it off, and the plate is vegan as well.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.