Scrambled Tofu With Hummus And Avocado Food

SCRAMBLED TOFU WITH HUMMUS AND AVOCADO

Scrambled Tofu With Hummus and Avocado image

Make and share this Scrambled Tofu With Hummus and Avocado recipe from Food.com.

Provided by Wendys Kitchen

Categories Low Cholesterol

Time 25m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

2 teaspoons olive oil
1 medium carrot, finely diced
1 zucchini, finely diced
1 cup mushroom, finely diced
1/2 teaspoon sweet paprika
1/2 teaspoon turmeric
1 (275 g) package silken tofu
1 tablespoon tamari
1 bunch english spinach
4 slices wholegrain sourdough bread, toasted
4 tablespoons hummus
1 avocado
cracked black pepper

Steps:

Finely dice the vegetables.
Heat a non stick frying pan with the olive oil and add the carrot, zucchini, mushrooms and spices. Sauté for a few minutes.
Drain the tofu and add it to the vegetables and stir through for a further 3 minutes. Add the tamari.
Steam the spinach and make the toast in the final few minutes of cooking.
Spread hummus over the toast and spoon the tofu mixture on top. Add sliced avocado and spinach and serve.

Nutrition Facts : Calories 378.6, Fat 15.3, SaturatedFat 2.3, Sodium 784.8, Carbohydrate 48.8, Fiber 9.4, Sugar 3.7, Protein 15.3

TOFU SCRAMBLE

Tofu scramble image

Try our vegan spiced tofu with cherry tomatoes for an egg-free take on scramble on toast. Perfect for breakfast, served on rye bread

Provided by Good Food team

Categories Breakfast, Brunch

Time 30m

Number Of Ingredients 10

Ingredients

1 tbsp olive oil
1 small onion , finely sliced
1 large garlic clove , crushed
½ tsp turmeric
1 tsp ground cumin
½ tsp sweet smoked paprika
280g extra firm tofu
100g cherry tomatoes , halved
½ small bunch parsley , chopped
rye bread , to serve, (optional)

Steps:

Heat the oil in a frying pan over a medium heat and gently fry the onion for 8 -10 mins or until golden brown and sticky. Stir in the garlic, turmeric, cumin and paprika and cook for 1 min.
Roughly mash the tofu in a bowl using a fork, keeping some pieces chunky. Add to the pan and fry for 3 mins. Raise the heat, then tip in the tomatoes, cooking for 5 mins more or until they begin to soften. Fold the parsley through the mixture. Serve on its own or with toasted rye bread (not gluten-free), if you like.

Nutrition Facts : Calories 225 calories, Fat 14 grams fat, SaturatedFat 1.3 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 15 grams protein, Sodium 0.1 milligram of sodium

SCRAMBLED TOFU

Scrambled Tofu image

This is a wonderful vegetarian dish with a great flavor. The cheese can be omitted, and other vegetables such as green peppers or mushrooms can be added. It's great served with hot bran muffins.

Provided by LKAUMANS

Categories 100+ Everyday Cooking Recipes Vegetarian

Time 25m

Yield 4

Number Of Ingredients 7

Ingredients

1 tablespoon olive oil
1 bunch green onions, chopped
1 (14.5 ounce) can peeled and diced tomatoes with juice
1 (12 ounce) package firm silken tofu, drained and mashed
ground turmeric to taste
salt and pepper to taste
½ cup shredded Cheddar cheese

Steps:

Heat olive oil in a medium skillet over medium heat, and saute green onions until tender. Stir in tomatoes with juice and mashed tofu. Season with salt, pepper, and turmeric. Reduce heat, and simmer until heated through. Sprinkle with Cheddar cheese to serve.

Nutrition Facts : Calories 190.4 calories, Carbohydrate 9.7 g, Cholesterol 18.1 mg, Fat 11.5 g, Fiber 2.4 g, Protein 12 g, SaturatedFat 4.5 g, Sodium 305.8 mg, Sugar 5 g

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