basalfit
Recipe

Tofu scramble breakfast tacos

Turmeric-golden tofu scrambled with peppers and onion, tucked into corn tortillas with salsa. Vegan and packed with protein.

Total time
20 min
Servings
2
Calories
476
Protein
32 g
Protein
32 g 25%
Carbs
46 g 36%
Fat
22 g 39%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 300 gtofu, firm, drained
  • 1 tbspolive oil
  • 1 smallonion, diced
  • 100 gred bell pepper, diced
  • ½ tspturmeric
  • ½ tspcumin
  • ½ tspgarlic powder
  • ½ tspsalt
  • 6 tortillacorn tortilla
  • 60 gsalsa
  • 5 gcilantro, chopped

Steps

  1. Heat the oil in a pan over medium heat. Cook the onion and pepper for 4 minutes until soft.
  2. Crumble the tofu into the pan with your hands. Add the turmeric, cumin, garlic powder and salt and cook for 5 minutes, stirring, until hot and lightly golden.
  3. Warm the tortillas in a dry pan.
  4. Fill the tortillas with the scramble and top with salsa and cilantro.

What a serving gives you

High in Protein (63% DV), Dietary fiber (38% DV), Calcium (86% DV), Iron (34% DV), Magnesium (38% DV), Phosphorus (44% DV), Zinc (33% DV), Copper (83% DV), Manganese (101% DV), Selenium (57% DV), Vitamin C (76% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (21% DV), Vitamin B6 (33% DV), Folate (20% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories476 kcal136 kcal
Protein31.7 g9.06 g63%
Carbohydrate46 g13.1 g17%
Dietary fiber10.6 g3.02 g38%
Total sugars≥5.5 g≥1.57 g
Added sugars≥0 g≥0 g≥0%
Starch≥0 g≥0 g
Water244 g69.9 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat22.3 g6.37 g29%
Saturated fat3.22 g0.922 g16%
Trans fat≥0 g≥0 g
Monounsaturated fat8.41 g2.4 g
Polyunsaturated fat9.25 g2.64 g
Omega-3 ALA≥0 g≥0 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium1112 mg318 mg86%
Iron6.18 mg1.77 mg34%
Magnesium158 mg45 mg38%
Phosphorus553 mg158 mg44%
Potassium776 mg222 mg17%
Sodium854 mg244 mg37%
Zinc3.63 mg1.04 mg33%
Copper0.744 mg0.213 mg83%
Manganese2.33 mg0.665 mg101%
Selenium31.3 mcg8.94 mcg57%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A≥94.2 mcg≥26.9 mcg≥10%
Vitamin C68 mg19.5 mg76%
Vitamin D0 mcg0 mcg0%
Vitamin E≥2.47 mg≥0.706 mg≥16%
Vitamin K≥15.8 mcg≥4.52 mcg≥13%
Thiamin (B1)0.366 mg0.105 mg31%
Riboflavin (B2)0.269 mg0.077 mg21%
Niacin (B3)2.58 mg0.736 mg16%
Pantothenic acid (B5)≥0.563 mg≥0.161 mg≥11%
Vitamin B60.554 mg0.158 mg33%
Folate80.1 mcg22.9 mcg20%
Vitamin B120 mcg0 mcg0%
Choline≥19.7 mg≥5.64 mg≥4%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.396 g≥0.113 g
Threonine≥1.37 g≥0.391 g
Isoleucine≥1.45 g≥0.413 g
Leucine≥2.64 g≥0.754 g
Lysine≥1.48 g≥0.424 g
Methionine≥0.409 g≥0.117 g
Cystine≥0.175 g≥0.05 g
Phenylalanine≥1.5 g≥0.429 g
Tyrosine≥1.24 g≥0.354 g
Valine≥1.55 g≥0.443 g
Arginine≥2.35 g≥0.671 g
Histidine≥0.791 g≥0.226 g
Alanine≥1.5 g≥0.428 g
Aspartic acid≥3.55 g≥1.01 g
Glutamic acid≥5.95 g≥1.7 g
Glycine≥1.3 g≥0.372 g
Proline≥2.02 g≥0.578 g
Serine≥1.76 g≥0.503 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g