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Tofu Quinoa Scramble

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Servings: 1 serving
Course: Lunch/Dinners, Main Course
Calories: 553
Ingredients Method Notes

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

Method
 

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

Notes

MFP:
  • Calories: 553
  • Protein: 28gr
  • Carbs: 65gr
  • Fats: 14gr