Tofu & Spinach Scramble Bowls

A vibrant and protein-packed tofu scramble seasoned with savory spices, fresh spinach, and served over brown rice with a side of black beans for a complete and wholesome meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 5
• Cuisine: American
• Difficulty: Easy
• Cost: $1.45/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• High-Fiber
• Low-Saturated-Fat
• Low-Fat
• Low-Sugar
• Low-Cholesterol
• Low-Calorie

Tags

• quick
• sauté
• healthy
• comfort food
• one-pot
• budget-friendly
• smoky

Ingredients

• 1 tablespoon olive oil
• 1 extra-firm tofu (pressed and crumbled)
• 0.5 cup yellow onion (diced)
• 1 clove garlic (minced)
• 1 teaspoon turmeric powder
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon black pepper
• 0.75 teaspoon salt
• 5 ounce fresh spinach
• 2 cup brown rice (cooked)
• 1 can black beans (rinsed and drained)
• 2 tablespoon fresh cilantro (chopped)

Instructions

1. If not already cooked, prepare 2 cups brown rice according to package directions. Set aside.
2. Heat olive oil in a large non-stick skillet over medium heat. Add diced yellow onion and cook until softened, about 3 minutes.
3. Add crumbled extra-firm tofu, minced garlic, turmeric powder, smoked paprika, 1/4 teaspoon black pepper, and 1/2 teaspoon salt to the skillet. Cook, stirring occasionally and breaking up the tofu further, for 8-10 minutes, until heated through and lightly golden.
4. Stir in fresh spinach and cook for 2-3 minutes, until wilted. Taste and add more salt if needed.
5. Divide the cooked brown rice among 5 bowls. Top each with the tofu scramble and a side of rinsed and drained black beans. Garnish with chopped fresh cilantro, if desired.

Notes

Ensure tofu is well-pressed to remove excess water for the best 'scrambled' texture. You can press it for 20-30 minutes under heavy objects before crumbling.

Nutrition (per serving)

• Calories: 342
• Protein: 19.8 g
• Carbohydrates: 44.1 g
• Fat: 8.5 g
• Fiber: 8.8 g
• Sodium: 757 mg
• Saturated Fat: 0.9 g
• Sugar: 1.4 g