Scrambled tofu is a great way of cooking tofu for a high protein content breakfast or a nice meals.
One of the main reason I love tofu is because is so versatile. You can make so many different recipes, savoury and sweet.
Ingredients for 2 scrambled tofu serving
- 200 g tofu, scrambled
- ½ broccoli divided in little pieces
- 200 g spinach
- ½ red onion
- 1 clove garlic
- 5 cherry tomatoes cut in 4
- 1tsp of each following spices: curry powder, turmeric, cumin seed
- 1 green or red chili
- 4 whole pepper grains
- 1 tbsp nutritional yeast (optional)
- 1 tbsp tamari (or soya sauce)
- 1 tbsp sesame seed (optional)
- 1 spring onion thinly sliced
- 1 tbsp coconut oil
- Sprouted mungo bean (optional)
- Fresh coriander
- Juice ½ lemon
Chop onions and garlic. Melt 1 tbsp coconut oil on medium heat and add onion, garlic and spices. Let cook, stirring occasionally for 4 minutes. Add broccoli, cherry tomatoes, tofu, yeast and tamari. Cook for 5 minutes with the cover on low heat.
Add spinach, spring onion and sesame seed. Cook for 2 minutes on high heat. Sprinkle sprouted mung beans and coriander on top. Drizzle with lemon juice. Serve immediately.
Tips: if you miss the eggs taste sprinkle with black salt (kala namak), it’s absolutely amazing!
How to make the scrambled tofu low FODMAP
For people on a low FODMAP diet, do not use onion and garlic. Chose a firm tofu and don’t exceed 65g head broccoli and 11g sesame per serving. If you tolerated poorly hot food, don’t add chili and neither pepper.
For those under a gluten-free diet, you can use tamari but not soya sauce.
Scrambled tofu is great for a savoury breakfast or a main meal.
Looking for more recipes ?
Check out my low FODMAP ebook meal plan!
This book is all you need to know about the low FODMAP diet. It starts by explaining what are the FODMAPs, where do we find them and why they can be problematic.
I give you my best tips for getting ready and implementing the low FODMAP diet. I explain how to build a delicious low FODMAP plate and easy swaps you can make.
This book also provides a two-week low FODMAP menu with the recipe. Recipes are tested, approved and illustrated.
The FODMAP foods content is detailed in tables.
Here for more information.