This protein-packed dish combines silky tofu with fresh vegetables and eggs to create a satisfying, healthy meal that’s perfect for any time of day. The combination provides complete proteins while keeping calories low and nutrition high.
Ingredients
Main Ingredients:
- 200g (7 oz) firm tofu, cubed
- 2-3 eggs
- 1 cup fresh broccoli florets
- 1 medium carrot, diced
- 2-3 spring onions, chopped
- 50g (2 oz) cheese, grated (optional)
Seasonings:
- 1 tsp seasoning powder (vegetable or chicken bouillon)
- Black pepper to taste
- Salt to taste
- 1-2 tbsp cooking oil
Instructions
Preparing the Ingredients
- Prepare tofu: Drain tofu and cut into 1-inch cubes. Gently pat dry with paper towels to remove excess moisture.
- Prep vegetables: Cut broccoli into small, bite-sized florets. Dice carrot into small pieces for even cooking. Chop spring onions, separating white and green parts.
- Beat eggs: In a bowl, lightly beat eggs with a pinch of salt and pepper.
Cooking the Scramble
- Cook vegetables first: Heat 1 tablespoon oil in a large non-stick pan over medium heat. Add diced carrots and cook for 2-3 minutes until slightly softened.
- Add broccoli: Add broccoli florets and white parts of spring onions. Cook for 3-4 minutes until broccoli is bright green and tender-crisp.
- Add tofu: Gently add tofu cubes to the pan. Season with seasoning powder and pepper. Cook for 2-3 minutes, stirring carefully to avoid breaking the tofu.
- Add eggs: Pour beaten eggs over the tofu and vegetables. Let sit for 30 seconds, then gently stir and fold the mixture, allowing eggs to scramble and coat the ingredients.
- Finish cooking: Continue cooking for 2-3 minutes until eggs are just set but still creamy. Remove from heat.
- Final touches: Sprinkle with grated cheese if using, and garnish with green parts of spring onions.
Recipe Information
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 2-3 people
Nutrition (per serving):
- Calories: 245
- Protein: 18g
- Carbs: 8g
- Fat: 16g
- Fiber: 3g
- Calcium: 15% DV
Health Benefits
This tofu and vegetable scramble provides exceptional nutritional value through its combination of plant and animal proteins. Tofu offers all essential amino acids along with isoflavones that may support heart health, while eggs contribute high-quality protein and choline for brain function. The vegetables add vitamin C from broccoli, beta-carotene from carrots, and various antioxidants that support immune function. This low-carbohydrate, high-protein dish helps maintain stable blood sugar levels and provides sustained energy, making it suitable for weight management and overall wellness goals.