Your Recipe

Super Flavorful Tofu Scramble with Spinach and Tomatoes

Složka Množství Kalorie
Citrón 28.7g 8kcal
Máslo bez soli 14g 100kcal
Tofu (pevné) 397g 461kcal
Tahini 30g 179kcal
Kurkuma mletá 1.59g 5kcal
Sůl, stolní 4.2675g 0kcal
Oregano sušené 0.51g 1kcal
Česnek prášek 0.789g 3kcal
Cibule prášek 17.5g 60kcal
Paprika sladká mletá 0.58g 2kcal
Droždí, sušené 27.39g 89kcal
Rajčata cherry 111.75g 20kcal
Pepř černý, mletý 0.5825g 1kcal
Baby špenát 90g 19kcal

Recipe Tags:

Alkaline Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14 oz. package firm tofu
1 tbsp plant-based butter or oil
2 tbsp tahini
2 tbsp lemon juice
1/2 tsp turmeric
3/4 tsp salt
1/4 tsp smoked paprika
1/2 tsp oregano (optional)
1/4 tsp black pepper
1/2 tsp garlic powder
1/4 tsp onion powder
3 tbsp nutritional yeast
3/4 cup halved cherry tomatoes
3 cups baby spinach leaves (or more to your liking)
Instructions
Heat oil in a skillet over medium-high heat. Drain tofu and crumble it over the skillet. Drizzle with tahini, lemon juice, turmeric, and salt, and stir to evenly combine.
Add the rest of the seasoning including smoked paprika, oregano, black pepper, garlic powder, onion powder, and nutritional yeast, and stir to combine. Make sure the tofu is evenly seasoned.
Sauté the tofu for about 5 mins, until slightly brown and the liquid has evaporated, before adding tomatoes and spinach. Cover and steam the spinach for 3-5 mins, until it has started to wilt. Remove the lid and flip the tofu in batches, so the other side can brown as well. Leave for 3-5 more mins. Skip this step if you prefer a soft tofu scramble.
Serve tofu scramble with toast, avocado, and hot sauce. Enjoy!

nutriční údaje
Velikost porce 242 g | ml
Množství na porci 316
1321
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 6.2g 31%
Sodík 4410mg 192%
Sacharidy celkem 21g 8%
Vláknina 5.8g 21%
Cukr 1.7g
Bílkoviny 21g 41%
Vitamin D 0mcg 0%
Vápník 1727mg 133%
Železo 4.9mg 27%
Draslík 586mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 137.819 mcg 15%
Thiamin [B1] 1.403 mg 117%
Riboflavin [B2] 0.624 mg 48%
Niacin [B3] 5.172 mg 32%
Kyselina pantotenová [B5] 1.59 mg 32%
Vitamin B6 0.422 mg 25%
Kobalamin [B12] 0.014 mcg 0%
Floát [B9] 307.892 mcg 0%
Vitamin C 19.793 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 0.454 mg 3%
Vitamin K 5.147 mcg 4%
Betain 0.486 mg 0%
Cholin 12.252 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 21 g 8%
Sugars 1.7 g 3%
Vláknina 5.8 g 21%
Carbohydrate 15.2 g 0%
Čisté sacharidy 19.3g
aminokyseliny
živina Množství DV
Alanin 0.857 g 0%
Arginin 1.511 g 0%
Kyselina asparagová 2.045 g 0%
Cystein 0.129 g 0%
kyselina glutamová 3.532 g 0%
Glycin 0.825 g 0%
Histidin 0.445 g 0%
Izoleucin 0.849 g 0%
Leucin 1.386 g 0%
Lysin 1.006 g 0%
Metionin 0.264 g 0%
Fenylalanin 0.856 g 0%
Prolin 1.035 g 0%
Serin 0.992 g 0%
Treonin 0.813 g 0%
Tryptofan 0.255 g 0%
Tyrosin 0.673 g 0%
Valin 0.928 g 0%
Minerály
živina Množství DV
Vápník 1727.31 mg 133%
Měď 0.8 mg 89%
Fluorid 1.08 mcg 0%
Železo 4.91 mg 27%
Hořčík 133.09 mg 32%
Mangan 2.14 mg 93%
Fosfor 273.87 mg 22%
Draslík 585.91 mg 12%
Selen 28.85 mcg 52%
Sodík 4410.06 mg 192%
Zinek 3.74 mg 34%
další
živina Množství DV
Voda 166.086 g 0%
Popel 14.941 g 0%