Classic Tofu Scramble with Veggies

For a Serving Size of Two:

Ingredients:

• 80 grams extra-firm tofu, drained for 30 minutes and torn into bite-sized pieces 
• 2 teaspoons ground cumin
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1 teaspoon ground turmeric 
• 1.5 teaspoons extra-virgin olive oil
• 4 cloves garlic, minced
• Salt and pepper to taste
• Coriander leaves, for garnish
• 20 grams sliced purple cabbage
• 20 grams sliced onions
• 20 grams sliced capsicum
• ½ teaspoon olive oil 

Procedure:

1. Put the cumin, thyme, paprika, and turmeric in a small dish. Whisk in 4 teaspoons of water to combine.
2. Heat oil in a big pan over medium heat. Sprinkle the tofu with salt and pepper and add it to the pan in an even layer. The undersides should be brown after 7 to 8 minutes of untouched cooking.
3. Stir tofu into the pan after adding the garlic. Cook for 1 to 2 minutes, or until fragrant, and then add the spice combination. 
4. After stirring to combine all ingredients, cook for an additional 2 to 3 minutes, intermittently stirring, until all water has evaporated and the seasonings are fragrant.
5. In another pan add olive oil and all the other vegetables mentioned and stir fry for a few minutes.
6. Serve quickly after adding coriander as a garnish and seasoning with salt and pepper to taste.
7. Serve it with a sourdough or multigrain bread, sandwiching the tofu and vegetable mix between the bread. Alternatively, it could be eaten as a wrap with a multigrain roti made with wheat flour and amaranth flour. 

Nutritional Benefits:

• This easy scramble is a flavorful breakfast option. Tofu is a plant-based protein source, offers essential amino acids and is rich in iron, calcium, and magnesium, supporting muscle health and bone strength.
• Olive oil provides monounsaturated fatty acids which promote good heart health.
• The spices and herbs added to tofu do not only add and enhance the flavour but are also anti microbial and anti inflammatory in nature. 
• To enhance digestive health and maximise the nutritional value of micronutrients, the vegetables play a crucial role.

Nutritional Information:

• Calories: 219 kcal
• Protein: 10.3 g
• Carbohydrates: 14.5 g
• Fat: 13.5 g