Looking for healthy tofu recipes? 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’d like a little spice, stir in a bit of cayenne pepper.

What is Tofu?

Tofu is a soy-based, high protein, low fat, delicious block that can do just about anything. Legend has it that tofu was discovered over 2,000 years ago in China. 2,000 YEARS. Today, it can be silken, soft, firm, extra firm, or super firm and purchased at most grocery stores.
Tofu comes in a range of firmness from silken to extra firm. Extra firm tofu has the tightest curds and can stand up to hearty cooking methods, such as pan frying and baking. Firm tofu is often used in traditional Asian soups such as hot and sour soup and miso soup. Silken Tofu is perfect for making creamy, vegan desserts or any in any recipe that requires the tofu to be blended.

Healthy Tofu Recipes

Healthy tofu recipes can be helpful for vegetarians who need to optimize their iron intake by providing 28% of your daily iron. Even though iron isn’t 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’s in meat, making it more easily absorbed.

Curried Tofu-Spinach Scramble

Ingredients (serves 2)

• 1 tablespoon canola oil
• 1 1/2 cups (212g) crumbled extra-firm tofu
• 3/8 teaspoon curry powder
• 1/4 teaspoon kosher salt
• 1/2 cup (76g) grape tomatoes, halved
• 4 cups (84g) fresh spinach, lightly packed


1. Heat a medium skillet over medium-high heat. Add oil to pan and swirl to coat.
2. Add tofu, and sprinkle with curry powder and salt. Cook 2 minutes, stirring frequently.
3. Move tofu to one side of the skillet and add tomatoes to the empty side.
4. Cook 2 minutes or until tomatoes start to wilt.
5. Gradually add spinach, stirring gently until spinach wilts, about 2 minutes.

Nutrition (per 1 cup serving)

Calories: 214
Total Fat: 13g
Carbohydrate: 5g
Dietary Fiber: 3g
Protein 18g

Nutrition Bonus:

Potassium: 5mg
Iron: 28%
Vitamin A: 117%
Vitamin C: 41%
Calcium: 12%

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