Tofu scramble

By Nmami Agarwal             07/25/2018

Tofu scramble

Skipping a meal is taking you nowhere in your fitness journey. It’s the right kind of food that matters and not how less you eat during the day. But what if we were to tell you that this tofu scrambled bowl recipe loaded with veggies will be your companion in your weight loss journey.


Nutritional Values

A byproduct of soybean, tofu has essential nutrients with an advantage of being a low-calorie food item that’s also low on sodium content. Nutrients in terms of vitamins and minerals- iron, magnesium, copper, phosphorus are significantly found in it with good amounts of potassium and calcium.

Apart from bone mineralisation, baby spinach is an incredible source of iron, vitamins like vitamin A, B6, C, K, folate, niacin and contains traces of other essential vitamins as well as including thiamine and riboflavin.

Let’s just not forget about the broccoli nutrition and health benefits that include detoxifying the body, and maximize vitamin and mineral uptake. It also prevents allergic reactions, boosts the immune system, protects the skin and much more due to the high nutrients found in it, such as dietary fibre, proteins, vitamin A, B1, B6 C, E, K, beta-carotene, lutein zeaxanthin, thiamine, riboflavin, niacin, pantothenic acid and folate. Minerals that include calcium, iron, zinc, magnesium, manganese, potassium, sodium, selenium, chromium, choline, and phosphorus.

And not oy this onions, mushroom, capsicum and olive oil, of course, makes this recipe and the recommended powerhouse recipe. Have a look.


  • Tofu crumbled- 40g

  • Baby spinach- 20g

  • Onions- 20g

  • Broccoli- 20g

  • Green capsicum- 20g

  • Yellow capsicum- 20g

  • Mushroom- 20g

  • Olive oil- 1 tsp.

  • Salt, pepper to taste

Calories: 110- 115 kcal


  1.  Take a large pan, heat vegetable oil. Sautee all the chopped vegetables for a minute or two.
  2. Add crumbled tofu to the pan and toss to combine. Add turmeric and season with salt and pepper.
  3. Stir all ingredients well to evenly distribute the turmeric.
  4. Once it is hot and cooked through, add baby spinach to the pan and cook.
  5. Served hot and enjoy.

Over to you

Have tofu scrambled bowl on your dinner table this week and start a healthy weight loss journey with it. All the nutrients present in one bowl will enrich and energize you.

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