Your Recipe

Veggie Bowl With Tofu Scramble

Ingredient Amount Calories
Turmeric ground 0.375g 1kcal
Olive oil 4.67g 41kcal
Parsley fresh 3.8g 1kcal
Paprika 0.2875g 1kcal
Onions, spring or scallions (includes tops and bulb), raw 6g 2kcal
Cumin, ground 1.6g 6kcal
Salt, kosher 1g 0kcal
Tofu, extra firm, prepared with 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.

Nutrition Facts
Portion Size 188 g | ml
Amount Per Portion 194
811
kcal
kilojoules
% Daily Value *
Total Fat 14g 18%
Saturated Fat 2.3g 11%
Sodium 406mg 18%
Total Carbohydrate 3.8g 1%
Dietary Fiber 2.3g 8%
Sugar 1.5g
Protein 18g 35%
Vitamin D 0mcg 0%
Calcium 505mg 39%
Iron 5.1mg 29%
Potassium 302mg 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 27.103 mcg 3%
Thiamin [B1] 0.099 mg 8%
Riboflavin [B2] 0.1 mg 8%
Niacin [B3] 0.599 mg 4%
Pantothenic acid [B5] 1.465 mg 29%
Vitamin B6 0.162 mg 10%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 25.301 mcg 0%
Vitamin C 6.31 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.905 mg 6%
Vitamin K 82.682 mcg 69%
Betaine 0.061 mg 0%
Choline 57.703 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.8 g 1%
Sugars 1.5 g 3%
Dietary fiber 2.3 g 8%
Carbohydrate 0.6 g 0%
Net carbs 2.3g
Aminoacids
Nutrient Amount DV
Alanine 0.776 g 0%
Arginine 1.361 g 0%
Aspartic acid 2.037 g 0%
Cysteine 0.058 g 0%
Glutamic acid 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%
Methionine 0.211 g 0%
Phenylalanine 0.833 g 0%
Proline 1.089 g 0%
Serine 1.01 g 0%
Threonine 0.782 g 0%
Tryptophan 0.233 g 0%
Tyrosine 0.697 g 0%
Valine 0.872 g 0%
Minerals
Nutrient Amount DV
Calcium 505.48 mg 39%
Copper 0.37 mg 41%
Fluoride 0 mcg 0%
Iron 5.15 mg 29%
Magnesium 69.78 mg 17%
Manganese 1.28 mg 56%
Phosphorus 203.24 mg 16%
Potassium 301.75 mg 6%
Selenium 22.28 mcg 41%
Sodium 406.3 mg 18%
Zinc 1.99 mg 18%
Other
Nutrient Amount DV
Water 148.922 g 0%
Ash 2.48 g 0%