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Makes: 1 cup
Prep time: 5 minutes | Cook time: 8-10 minutes
Calories: 223 | Protein: 23.3g (42% of calories) | Carbs: 12.7g (23% of calories) | Fat: 11.4g (46% of calories)
Ingredients
- 6 oz firm tofu, crumbled
- Cooking spray (olive oil or avocado oil)
- 1/4 medium onion, diced (about 30g)
- 1/2 bell pepper, diced (about 60g)
- 2 cloves garlic, minced
- 1/2 tsp turmeric
- 1/4 tsp nutritional yeast
- Salt and pepper to taste
- 1 cup fresh spinach (30g)
Instructions
- Prepare ingredients: Crumble the tofu into small, bite-sized pieces. Dice onion and bell pepper, mince garlic.
- Heat pan: Spray a non-stick pan with cooking spray and heat over medium heat.
- Sauté vegetables: Add diced onion and bell pepper. Cook for 3-4 minutes until softened, spraying again if needed to prevent sticking.
- Add aromatics: Add minced garlic and cook for another 30 seconds until fragrant.
- Add tofu: Add crumbled tofu to the pan. Cook for 3-4 minutes, stirring occasionally. Spray lightly again if mixture starts to stick.
- Season: Add turmeric, nutritional yeast, salt, and pepper. Stir to combine and cook for 1-2 minutes.
- Finish with greens: Add spinach and cook until just wilted, about 1 minute.
Complete Nutritional Breakdown
Ingredient Macros:
- 6 oz firm tofu: 174 cal | 20.7g protein | 3.4g carbs | 10.4g fat
- 1/4 onion (30g): 12 cal | 0.3g protein | 2.8g carbs | 0g fat
- 1/2 bell pepper (60g): 12 cal | 0.6g protein | 2.9g carbs | 0.1g fat
- 2 cloves garlic (6g): 9 cal | 0.4g protein | 2g carbs | 0g fat
- 1 cup spinach (30g): 7 cal | 0.9g protein | 1.1g carbs | 0.1g fat
- Cooking spray (3 sprays): 6 cal | 0g protein | 0g carbs | 0.7g fat
- Turmeric & nutritional yeast: 3 cal | 0.4g protein | 0.5g carbs | 0.1g fat
Total Per 1 Cup Serving:
- Calories: 223
- Protein: 23.3g (42% of calories)
- Carbohydrates: 12.7g (23% of calories)
- Fat: 11.4g (46% of calories)
- Fiber: 4.2g
- Sodium: 300-400mg (varies with salt added)
Macro Percentage Breakdown:
- Protein: 42%
- Carbs: 23%
- Fat: 35%