Your Recipe

Veggie Bowl With Tofu Scramble

Ingrédient Quantité Calories
Curcuma moulu 0.375g 1kcal
Huile d'olive 4.67g 41kcal
Persil frais 3.8g 1kcal
Paprika 0.2875g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 6g 2kcal
Cumin, moulu 1.6g 6kcal
Sel, casher 1g 0kcal
Tofu, extra ferme, préparé avec du nigari 170.1g 141kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 cups Summery Lentil Soup 1 teaspoon olive oil 1/4 teaspoon ground cumin 1/8 teaspoon smoked paprika 1/8 teaspoon ground turmeric (optional) 3/4 cup extra-firm silken tofu (such as Mori-Nu) (6 oz.) Dash of kosher salt 1 tablespoon thinly sliced scallions 1 tablespoon chopped fresh flat-leaf parsley Hot sauce (optional)

How to Make It
Step 1
Heat Summery Lentil Soup in a small skillet over medium-high until most of the liquid evaporates, 4 to 5 minutes. Pour into a shallow bowl.

Step 2
Wipe skillet clean with paper towels. Heat oil in skillet over medium-high. Add cumin, paprika, and, if desired, turmeric; cook, stirring constantly, 30 seconds. Crumble tofu; add to skillet, and cook, stirring occasionally, until heated through and tofu looks like scrambled eggs, about 2 minutes. Sprinkle with salt. Top soup with tofu; sprinkle with scallions and parsley. Serve with hot sauce, if desired.

Valeurs nutritives
Taille des portions 188 g | ml
Quantité par portion 194
811
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 18%
Gras saturés 2.3g 11%
Sodium 406mg 18%
Total des glucides 3.8g 1%
Fibres alimentaires 2.3g 8%
Sucre 1.5g
Protéine 18g 35%
Vitamine D 0mcg 0%
Calcium 505mg 39%
Fer 5.1mg 29%
Potassium 302mg 6%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 27.103 mcg 3%
Thiamine [B1] 0.099 mg 8%
Riboflavine [B2] 0.1 mg 8%
Niacine [B3] 0.599 mg 4%
Acide pantothénique [B5] 1.465 mg 29%
Vitamine B6 0.162 mg 10%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 25.301 mcg 0%
Vitamine C 6.31 mg 7%
Vitamine D 0 mcg 0%
Vitamine E 0.905 mg 6%
Vitamine K 82.682 mcg 69%
Bétaïne 0.061 mg 0%
Choline 57.703 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.8 g 1%
Sugars 1.5 g 3%
Fibres alimentaires 2.3 g 8%
Carbohydrate 0.6 g 0%
Glucides nets 2.3g
acides aminés
nutriment Quantité DV
Alanine 0.776 g 0%
Arginine 1.361 g 0%
Acide aspartique 2.037 g 0%
Cystéine 0.058 g 0%
Acide glutamique 3.273 g 0%
Glycine 0.734 g 0%
Histidine 0.429 g 0%
Isoleucine 0.846 g 0%
Leucine 1.388 g 0%
Lysine 0.883 g 0%
Méthionine 0.211 g 0%
Phénylalanine 0.833 g 0%
Proline 1.089 g 0%
Sérine 1.01 g 0%
Thréonine 0.782 g 0%
Tryptophane 0.233 g 0%
Tyrosine 0.697 g 0%
Valine 0.872 g 0%
Minéraux
nutriment Quantité DV
Calcium 505.48 mg 39%
Cuivre 0.37 mg 41%
Fluorure 0 mcg 0%
Fer 5.15 mg 29%
Magnésium 69.78 mg 17%
Manganèse 1.28 mg 56%
Phosphore 203.24 mg 16%
Potassium 301.75 mg 6%
Sélénium 22.28 mcg 41%
Sodium 406.3 mg 18%
Zinc 1.99 mg 18%
autres
nutriment Quantité DV
Eau 148.922 g 0%
Cendres 2.48 g 0%