The Food Coach

Free Healthy Recipe - Scrambled Tofu with Hummus & Avocado

Dairy free, Low fat, Low GI

This dish makes the ideal brunch with a difference - substantial enough to fill you most of the day, it's low in fat and cholesterol and a good source of non animal protein and vitamins. Make sure you use silken tofu to make this dish as it will give you a texture similar to scrambled egg.

Ingredients
2 tsp olive oil
1 medium carrot, finely diced
1 zucchini finely diced
1 cup mushrooms, finely diced
½ tsp turmeric
1 275 gram block silken tofu
1 tbsp tamari
4 slices wholegrain sourdough, toasted
4 tbsp hummus

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Finely dice the vegetables.

Heat a non stick frying pan with the olive oil and add the carrot, zucchini, mushrooms and spices. Sauté for a few minutes.
Drain the tofu and add it to the vegetables and stir through for a further 3 minutes. Add the tamari.
Steam the spinach and make the toast in the final few minutes of cooking.
Spread hummus over the toast and spoon the tofu mixture on top. Add sliced avocado and spinach and serve.

Note: All types of tofu are low in saturated fat, but silken tofu has even less fat than hard. The Japanese use silken tofu as it is, served with chopped shallots and tamari.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 10 mins
Ready in: 25 mins


Suitable for:
Breakfast

Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1447 kj
Calories 346 kcal
Fat 17.4 g
Saturated Fat 3.2 g
Total Carbohydrate 31.1 g
Total Protein 13.7 g
Fibre 6.3 g