Mexi tofu scramble

Author: Niki Bezzant - Founding Editor

Photographer: Bryce Carleton

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Tofu loves spice! And you will love this quick and tasty vegetarian scramble for two. It delivers 4½ of your 5-a-day, and is also high in calcium and iron.

Serves: 2

Time to make: 15 mins

Ingredients

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spray oil
1 red capsicum, diced
1 carrot, diced
1 small red onion, diced
300g tofu, crumbled
3 teaspoons Mexican spice mix
½ cup corn sweetcornXkernels
2 ripe tomatoes, chopped
1 cup baby spinach leaves
2 slices toasted grainy bread
2 tablespoons grated parmesan or other tasty cheese, to garnish
½ cup roughly chopped fresh coriandercilantroX, to garnish
1 red chilli, sliced, to garnish
Tabasco sauce (optional)
1 lime, cut into wedges, to serve

Instructions

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1 Spray a pan with oil and set over a medium-high heat. Add capsicum, carrot and red onion to the pan and cook, stirring, for 5 minutes, until softened. Add tofu and stir-fry until the tofu is browned, about 2 minutes. Add spice mix and stir to combine. Add corn, tomatoes and spinach. Stir-fry for 3-4 minutes.

2 Serve tofu scramble on toast, garnished with parmesan, coriander, chilli and Tabasco, if using, with lime wedges on the side.

Nutrition Info (per serve)

Calories 504 cal

Kilojoules 2110 kJ

Protein 31 g

Total fat 19 g

Saturated fat 4 g

Carbohydrates 45 g

Sugar 20 g

Dietary fibre 16 g

Sodium 360 mg

Calcium 450 mg

Iron 11 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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