High proteinLow carbQuick

Tofu Scramble

Crumble it, do not cube it. It should look like scrambled egg.

12 min Serves 1 Stove, Frying pan

Per serving

627

kcal

47.6 g

protein

46.7 g

carbs

32.4 g

fat

7.6 g protein per 100 kcal · 13.5 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Tofu200 g
  • Spinach80 g
  • Tomato100 g
  • Onion60 g
  • Olive oil12 g
  • Bread(optional)70 g

Method

  1. 1Crumble the drained tofu with your hands into rough pieces.
  2. 2Fry the onion, then add the tofu and cook until the edges catch.
  3. 3Spinach and tomato at the end, just long enough to wilt.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).
Wilting spinach and leafy greensShow

A huge pile of raw spinach shrinks to a few spoonfuls in under a minute of heat.

  1. Add the leaves on top of the hot food right at the end — it will look like far too much.
  2. Stir and turn them for 30–60 seconds until they go dark green and floppy.
  3. Take it off the heat straight away. Overcooked spinach turns slimy and grey.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.