{"id":15646,"date":"2026-02-25T06:55:03","date_gmt":"2026-02-24T23:55:03","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15646"},"modified":"2026-02-25T06:55:03","modified_gmt":"2026-02-24T23:55:03","slug":"curried-tofu-spinach-scramble","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15646","title":{"rendered":"Curried Tofu-Spinach Scramble"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/05\/UACF-Curried-Tofu-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Curried Tofu-Spinach Scramble\" \/><\/p>\n<p><span style=\"font-weight: 400\">This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you\u2019d like a little spice, stir in a bit of cayenne pepper.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-46767\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-rdtip-inline2..jpg\" alt=\"\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">This dish is helpful for vegetarians who need to optimize their iron intake by providing<\/span><span style=\"font-weight: 400\"> 23% of your daily iron. <\/span><span style=\"font-weight: 400\">Even though iron isn\u2019t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that\u2019s in meat, making it more easily absorbed (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6940487\/\"><span style=\"font-weight: 400\">1<\/span><\/a><span style=\"font-weight: 400\">).<\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 5 minutes <\/span><b>Total time: <\/b><span style=\"font-weight: 400\">15 minutes<\/span><\/p>\n<p><strong>Curried Tofu-Spinach Scramble<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3 tbsp plain soy milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3 tbsp nutritional yeast<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp curry powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp garlic powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp onion powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp kosher salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp black pepper<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">6 oz. extra-firm tofu, crumbled<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 cup (90g) grape tomatoes, halved<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 cups (100g) fresh spinach, lightly packed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 slices whole grain bread, toasted<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired \u201cscrambled egg\u201d consistency is reached, 1-3 minutes. Transfer to a bowl and set aside.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.<\/span><\/p>\n<p><b>Serves: 2 | Serving Size: 3 oz of tofu scramble + 1\/2 cup saut\u00e9ed vegetables + 1 slice whole grain toast<\/b><\/p>\n<p><strong>Nutrition (per serving):<\/strong><em> <i><span style=\"font-weight: 400\">Calories: 239; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein 20g<\/span><\/i><\/em><\/p>\n<p><strong>Nutrition Bonus: <i><span style=\"font-weight: 400\">Calcium: 16%; Iron: 23%; Potassium: 735mg ;\u00a0 Vitamin A: 378%;\u00a0 Vitamin C: 41%<\/span><\/i><\/strong><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/curried-tofu-spinach-scramble\/\">Curried Tofu-Spinach Scramble<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/curried-tofu-spinach-scramble\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you\u2019d like a little spice, stir in a bit of cayenne pepper. This dish is helpful for vegetarians &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15646","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15646"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15646\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}