Tofu & Vegetable Scramble

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Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas.

By
Katie Webster
Katie Webster
Katie Webster
Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade.
EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
4565087.jpg
Prep Time:
20 mins
Total Time:
20 mins
Servings:
1
Yield:
2 3/4 cups
Nutrition Profile:
High-Calcium Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 ½ teaspoons extra-virgin olive oil

  • 5 ounces extra-firm tofu, drained and cubed

  • 1 cup chopped vegetables, such as zucchini, mushrooms and onions

  • ½ teaspoon spice of choice, such as chili powder or ground cumin

  • Pinch of ground pepper

  • ⅓ cup canned chickpeas, rinsed

  • ¼ cup pico de gallo or salsa

  • ¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)

  • 1 dash Hot sauce and chopped cilantro to taste

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.

  2. Add chickpeas and pico de gallo (or salsa) and heat through, 1 to 2 minutes.

  3. Remove from heat, gather the scramble into one section of the pan, top with Cheddar cheese and let melt off the heat. Serve with hot sauce and cilantro, if desired.

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

420 Calories
26g Fat
26g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 2 3/4 cups
Calories 420
% Daily Value *
Total Carbohydrate 26g 9%
Dietary Fiber 6g 21%
Total Sugars 8g
Protein 27g 54%
Total Fat 26g 33%
Saturated Fat 8g 39%
Cholesterol 28mg 9%
Vitamin A 1202IU 24%
Vitamin C 25mg 27%
Folate 51mcg 13%
Sodium 587mg 26%
Calcium 652mg 50%
Iron 5mg 26%
Magnesium 108mg 26%
Potassium 743mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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