Tofu Quinoa Scramble

Course Lunch/Dinners, Main Course
Servings 1 serving
Calories 553 kcal

Ingredients
  

  • 140 g extra firm tofu
  • 1 tsp garlic oil
  •  2 cloves garlic, minced
  • half red onion
  • 2 tsp tamari or light soy sauce
  • 75g cooked quinoa
  •  2 tbsp frozen petit pois
  • 4 small mushrooms
  • 2 tbsp, nutritional yeast

Vegetable broth

  • Lemon juice & salt and pepper for seasoning
  • Fresh coriander/cilantro

Instructions
 

  • Cook the quinoa by placing the dried quinoa into a saucepan and covering with double the amount of vegetable broth to water ratio
  • Bring to the boil, turn the heat down to a gentle simmer, and allow to simmer for 10 minutes.
  • Take off the heat and tip into a sieve, then rinse under cold water. Set aside.
  • Pour the garlic oil into a non-stick skillet.
  • Squeeze the tofu in between your hands to get rid of excess water then crumble it into the hot oil.
  • Sprinkle over the tamari.
  • Cook for about 5-7 minutes over a very high heat to crisp up the outsides.
  • Sprinkle over the nutritional yeast
  • Add the frozen peas and cook for 2 minutes more, before adding the cooked quinoa.
  • Stir well until quinoa is cooked through then serve.

Notes

MFP:
  • Calories: 553
  • Protein: 28gr
  • Carbs: 65gr
  • Fats: 14gr
Keyword Plant Based for Vegans, Plant Based for Vegetarians

Dea Nurul

Author Dea Nurul

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