Tofu and Spinach Scramble Bowl with Peppers
A golden turmeric tofu scramble folded with wilted spinach and sweet bell peppers, this hearty Mediterranean bowl delivers around 7mg of plant-based iron to support your daily intake. Quick, savory, and naturally dairy-free.
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Servings
- 1
Ingredients
- 150gfirm tofu, drained
- 90gfresh spinach (about 3 large handfuls)
- 1medium (120g)red bell pepper, diced
- 0.5tspground turmeric
- 1tbspextra virgin olive oil
- 0.25medium (40g)red onion, finely chopped
- 1clovegarlic, minced
- 0.25tspground cumin
- 1tbspfresh lemon juice
- 1pinchsalt and black pepper
- 1tbspfresh parsley, chopped (optional)
Instructions
- 01
Drain the tofu and pat it dry with a clean towel. Crumble it into rough, bite-sized pieces with your hands or a fork so it resembles scrambled eggs.
- 02
Heat the olive oil in a non-stick skillet over medium heat. Add the chopped red onion and diced bell pepper and cook for 4-5 minutes, stirring, until softened and lightly golden.
- 03
Stir in the minced garlic, turmeric, and cumin and cook for about 30 seconds until fragrant.
- 04
Add the crumbled tofu and toss to coat it evenly in the golden spices. Cook for 4-5 minutes, stirring occasionally, until the tofu is heated through and lightly browned at the edges.
- 05
Add the spinach a handful at a time, stirring until it wilts down, about 2 minutes. Season with salt and black pepper.
- 06
Remove from the heat and finish with the fresh lemon juice. Spoon into a bowl, scatter with parsley if using, and serve warm.
Nutrition (per serving)
- Calories
- 318kcal
- Protein
- 19g
- Carbs
- 16g
- Fat
- 22g
- Fiber
- 5g
- Selenium
- 15mcg
- Zinc
- 2.2mg
- Iron
- 7mg
- B12
- 0mcg
- Iodine
- 4mcg
- Sodium
- 260mg
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