Scrambled tofu bowl (scrambled-egg-like bowl)
From Philosophical Vegan Wiki
Difficulty: 1/5
Preparation and cooking time: 25 minutes
Servings: 4
Cost per serving: $1.40 (total cost: $5.60)
Cost per 2000 kcal: $17.07
| [Collapse]Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 164 (calories in whole recipe: 656) | |||||
| Proteins | 28% | 16.2g | Protein: lysine | 27% | 0.5g |
| Protein: methionine | 15% | 0.1g | |||
| Protein: isoleucine | 29% | 0.5g | |||
| Carbohydrates | 13% | 17.7g | Fibers | 16% | 6.4g |
| Net carbs | n/a | 11.3g | |||
| Sugars | n/a | 5.4g | |||
| Fats | 7% | 5.1g | Omega-3 | 11% | 0.2g |
| Omega-6 | 9% | 1.7g | |||
| Saturated fats | n/a | 0.9g | |||
| Vitamin B1 | 413% | 5.0mg | Vitamin B2 | 403% | 5.2mg |
| Vitamin B3 | 209% | 33.5mg | Vitamin B5 | 64% | 3.2mg |
| Vitamin B6 | 387% | 5.0mg | Folate | 40% | 163.8μg |
| Vitamin A | 0% | 0.5μg | Vitamin C | 7% | 6.5mg |
| Vitamin E | 0% | 0.0mg | Vitamin K | 4% | 5.6μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 19% | 193.6mg | Copper | 92% | 0.8mg |
| Iron | 51% | 4.1mg | Magnesium | 16% | 64.0mg |
| Manganese | 37% | 0.9mg | Phosphorus | 45% | 318.7mg |
| Potassium | 16% | 777.4mg | Selenium | 62% | 34.3μg |
| Zinc | 33% | 3.6mg | Sodium to taste | ||
Ingredients:
- 1 sliced big-sized onion
- 3 cups mushrooms (preferably shiitake mushrooms for their exceptional matching flavor with the rest of the ingredients, but as they're expensive/usually hard to find, any mushrooms will do)
- 2 1/2 tbsp miso paste OR 2 1/2 tbsp soy sauce
- 250g tofu (half of it cubed, the other half crumbled)
- 4 tbsp nutritional yeast
- Black pepper
Oil-free Instructions:
- In a pot, add in the onions and mushrooms with a little bit of water to steam until the onions are soft.
- Stir in the miso paste until dissolved, then mix in the tofu. Let simmer until most of the water has evaporated.
- Turn off the heat, and mix in the nutritional yeast until your mixture is evenly coated. Sprinkle in some black pepper to taste.
Added-Oil Instructions (faster preparation):
- Bring a small skillet to medium heat, add half a tablespoon of extra virgin olive oil, then add in the onions and mushrooms and cook until the onions are soft.
- Mix in the tofu and cook until it begins to brown slightly. Meanwhile, mix the miso with a small amount of water (about a tablespoon) so it's thinner and set aside.
- Sprinkle in some black pepper to taste, then turn off the heat and mix in the miso then nutritional yeast until your mixture is evenly coated.
Serving:
Put your scrambled tofu on a plate. You can serve it with a side of brown rice, whole-grain couscous, or a slice of bread.
