Tofu Scramble
- Time: 20 minutes
- Servings: 2
- Serving Size: 5.5 ounces
- Stage: Post-Recovery
INGREDIENTS:
- Tofu, unflavored, firm or extra firm - 170 grams or 6.0 oz
- Green bell pepper - 1/2 medium (70 grams)
- Tomato - 1 medium (125 grams)
- Yellow or white onion - 1/4 medium (40 grams)
- Olive oil - 1 tsp (5 grams)
- Turmeric, ground - 1/2 tsp
- Garlic powder - 1/4 tsp
- Sea salt - 1/4 tsp
- Black pepper, ground - 1/4 tsp
- Hemp seeds - 2 tsp (7 grams)
INSTRUCTIONS:
- Drain the water from the tofu package. Measure the amount you need and microwave it for 2 minutes (helps remove excess water).
- Carefully remove the tofu (it will be hot) and chop it into small cubes. Add it to a large bowl and mash with a fork, breaking it apart as much as possible to form crumbs.
- Chop the onion, bell pepper, and tomato.
- Place a pan over medium heat. Once hot, add the olive oil, onion and bell pepper. Cook for 1-2 minutes and then add the tomato. Cook for another 1-2 minutes and then add the tofu and the spices (turmeric, garlic powder, salt, and pepper). Mix and cook for another 3-4 minutes.
- Serve, add the hemp seeds (1 tsp per serving), and enjoy!
*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 1-2 days.
NUTRITION FACTS per serving:
- Calories 180
- Protein 14 grams
- Carbs 8 grams
- Fat 10 grams
- Fiber 3 grams
- Sugar 3 grams
- Iron 19% DV
- Calcium 15% DV
- Sodium 13% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Turmeric gives this dish its yellow color. It a type of root that is commonly known for its anti-inflammatory properties. Turmeric is commonly sold as powder in the spices aisle (you will be able to identify it by its bright yellow color). If you can't find it in your local store then you can buy it on Amazon by clicking here. It is somewhat common for gastric sleeve patients to become intolerant to eggs after surgery so this recipe can provide a great substitute. Tofu is a great source of protein and iron and it is a very versatile ingredient to use in many recipes.
Tags: low-carb, dairy-free, gluten-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.