Spicy tofu scramble
prep: See below for total cook and prep time
cook: 30 minutes
serving: 4
Nutrition Facts
each serving
KCal
182
Carbs
17g
fiber
4.4g
Protein
14g
Fat
6g
Saturates
0.8g
Sugars
10g
Salt
0.07g
Fruit/Veg Portion
3
Ingredients
all 13 types- 2 tsp medium curry powder
- 1 tsp cumin seeds
- 1 tsp black mustard seeds
- 1 tsp ground turmeric
- Low-calorie cooking spray
- 500g baby button mushrooms, halved or sliced
- 3 peppers (any colours), deseeded and roughly chopped
- 6 spring onions, sliced
- 1cm piece fresh root ginger, peeled and grated
- 2 garlic cloves, finely chopped
- 1 red chilli, deseeded and finely chopped
- 2 x 350g packs plain silken tofu
- Chopped fresh dill, to serve
Directions
4 steps in totalStep 1
Put all the spices in a bowl and mix well.
Step 2
Spray a large non-stick frying pan with a couple of pumps of low-calorie cooking spray and put it over a medium-high heat. Add the mushrooms, peppers, spring onions, ginger, garlic and chilli and fry for about 8 minutes, or until everything just starts to brown.
Step 3
Using your fingers, crumble in the tofu to get a nice ‘scrambled egg’ texture. Stir in the spice mix and stir-fry for another 6-8 minutes.
Step 4
Season with pepper to taste and scatter over the dill to serve.
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