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Home » Recipes » Easy Scrambled Tofu

Easy Scrambled Tofu

June 19, 2022 by Marlene Mckinney Leave a Comment

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Tofu is manufactured from condensed soy milk that is pressed into solid white blocks in a technique similar to that of cheese manufacturing.

To help tofu solidify and hold its shape, nigari, a mineral-rich coagulant left over after salt is removed from saltwater, is employed.

scrambled tofu close up picture on china plates

Easy Scrambled Tofu

The United States grows the majority of the world's soybeans, and a considerable percentage of them are genetically modified (GMO). Genes are added to GMO crops to boost their growth, pest resistance, nutrient content, and agricultural ease.

Despite the fact that additional research on the long-term health consequences of GMOs is needed, some people are concerned about their impact on the environment and human health, especially those who are allergic.

Meanwhile, if you're concerned about GMOs, look for tofu that's labeled organic and GMO-free.

Scrambled tofu recipe for vegetarians and vegans, is a popular quick and easy scrambled egg replacement. Most vegetarian restaurants serve some variation of this dish for breakfast or brunch, but it's simple and quick to make at home with only tofu, a few vegetables, and a few seasonings.

  • 1 cup Tomato (chopped)
  • 1 cup Onion (chopped)
  • 1 cup Sweet Pepper
  • 1 tbsp Olive oil
  • 1 lb Tofu
  • 2 tsp. Turmeric
  • 2 tbsp. Yeast Flakes
  • salt & Pepper to taste
  1. Sauté the first three ingredients in olive oil.
  2. Cook for a few minutes or until the onions are clear or translucent.
  3. Add mashed tofu.
  4. Combine all seasonings, and allow to simmer for 10 minutes on low heat.
  5. Add salt and pepper to your taste. (I add about 2 tsp salt)

  6. Serve.

Nutritional Information
One 3.5-ounce (100-gram) serving of firm, calcium-set tofu offers (4Trusted Source):

 

Calories: 144

Protein: 17 grams

Carbs: 3 grams

Fiber: 2 grams

Fat: 9 grams

Calcium: 53% of the Daily Value (DV)

Manganese: 51% of the DV

Copper: 42% of the DV

Selenium: 32% of the DV

Vitamin A: 18% of the DV

Phosphorus: 15% of the DV

Iron: 15% of the DV

Magnesium: 14% of the DV

Zinc: 14% of the DV

 

Tofu Health Benefits

1. Tofu is abundant in protein and fat yet low in calories. It also includes calcium and manganese, as well as a variety of vitamins and minerals.

 

2. Antinutrients such as trypsin inhibitors and phytates are found in tofu. Antinutrients are reduced by soaking, sprouting, or fermenting soybeans before creating tofu.

 

3. Isoflavones are found in all soy foods, including tofu, and are thought to be the primary source of tofu’s health benefits.

 

4. Tofu and other whole soy foods may help to enhance a number of heart-health indicators. More research is still required.

 

5. Tofu’s high isoflavone concentration may help to increase bone mineral density and brain function, as well as relieve menopause and depression symptoms. Nonetheless, more research is required.

 

6. Soy foods may assist to prevent diabetes, but additional research on tofu is needed.

 

7. Tofu may protect against breast, stomach, and prostate cancers, according to research. More research is needed, however, before specific recommendations may be provided.

 

Health risks of eating tofu

 

It is typically deemed safe to consume tofu and other soy foods on a daily basis. However, if you have any of the following conditions, you may wish to limit your intake:

 

Breast tumors:

 

Some doctors advise women with estrogen-sensitive breast cancers to minimize their soy diet due to tofu’s poor hormonal effects.

 

Thyroid problems:

 

Because of its goitrogen concentration, several doctors advise persons with weak thyroid function to avoid tofu.

 

Bottom line

 

Tofu is high in protein and contains a variety of beneficial elements.

 

It comes in a variety of shapes and sizes, and it’s a great addition to stir-fries, smoothies, soups, sauces, and even desserts.

 

Compounds found in tofu appear to protect against diseases like heart disease, diabetes, and even cancer. In addition, this soy diet may help with brain and bone health, among other things.

 

As a result, tofu is an excellent supplement to a well-balanced diet

.

a plate with scrambled tofu

Breakfast
American
breakfast, breakfast foods, protein

Ingredients

No ingredients could be found for this recipe.

Instructions

No instructions could be found for this recipe.

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