Your Recipe

Super Flavorful Tofu Scramble with Spinach and Tomatoes

Zutat  Menge  Kalorien 
Zitrone 28.7g 8kcal
Butter ohne Salz 14g 100kcal
Tofu (fest) 397g 461kcal
Tahini 30g 179kcal
Kurkuma gemahlen 1.59g 5kcal
Speisesalz 4.2675g 0kcal
Oregano getrocknet 0.51g 1kcal
Knoblauchpulver 0.789g 3kcal
Zwiebelpulver 17.5g 60kcal
Paprika 0.58g 2kcal
Hefe, aktive Trockenhefe 27.39g 89kcal
Kirschtomaten, roh 111.75g 20kcal
Schwarzer Pfeffer, gemahlen 0.5825g 1kcal
Spinat, Babyspinat 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!

Nährwertangaben 
Portionsgröße  242 g | ml
Menge pro Portion  316
1321
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  6.2g 31%
Natrium 4410mg 192%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  5.8g 21%
Zucker  1.7g
Protein  21g 41%
Vitamin D 0mcg 0%
Kalzium 1727mg 133%
Eisen  4.9mg 27%
Kalium 586mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.59 mg 32%
Vitamin B6 0.422 mg 25%
Cobalamin [B12] 0.014 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  21 g 8%
Sugars 1.7 g 3%
Ballaststoffe  5.8 g 21%
Carbohydrate 15.2 g 0%
Netto-Kohlenhydrate 19.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.857 g 0%
Arginin 1.511 g 0%
Asparaginsäure 2.045 g 0%
Cystein 0.129 g 0%
Glutaminsäure 3.532 g 0%
Glycin 0.825 g 0%
Histidin 0.445 g 0%
Isoleucin 0.849 g 0%
Leucin 1.386 g 0%
Lysin 1.006 g 0%
Methionin 0.264 g 0%
Phenylalanin 0.856 g 0%
Prolin 1.035 g 0%
Serin 0.992 g 0%
Threonin 0.813 g 0%
Tryptophan 0.255 g 0%
Tyrosin 0.673 g 0%
Valin 0.928 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 1727.31 mg 133%
Kupfer 0.8 mg 89%
Fluorid 1.08 mcg 0%
Eisen  4.91 mg 27%
Magnesium 133.09 mg 32%
Mangan 2.14 mg 93%
Phosphor 273.87 mg 22%
Kalium 585.91 mg 12%
Selen 28.85 mcg 52%
Natrium 4410.06 mg 192%
Zink 3.74 mg 34%
andere
Nährstoff Menge  DV
Wasser 166.086 g 0%
Asche 14.941 g 0%