Tofu is made from soybeans and has been a staple of Eastern cuisine for thousands of years. With an impressive nutritional profile, tofu is touted as health food, and for good reason. One serving of tofu contains only 70 calories while providing 9 grams of protein and almost over 3 grams of heart healthy unsaturated fat. (R)
There is a lot of debate about the safety and health of tofu, and the mixed information out there can be very confusing. The bottom line is, multiple studies have shown that soy is very beneficial to your health. However, just like everything, knowing your own body and practicing moderation is key.
Tofu Breakfast Scramble with Broccoli & Sweet Potatoes
- Prep Time: 5 minutes
- Cook Time: 17 minutes
- Total Time: 22 minutes
- Yield: 2 servings 1x
1 1/2 cup broccoli florets
1 cup sweet potatoes, small diced
¼ cup onion, diced
1/2 lb firm tofu, crumbled
1/4 tsp ground turmeric
1/4 tsp kala namak salt
2 Tbsp cilantro, chopped
- Place a steamer basket into a large pot with a lid then fill with 1 1/2 inches of water then bring to a boil
- Once boiling, add broccoli and sweet potatoes to steamer basket and cook 10-12 minutes, until tender
- When vegetables are done, heat a pan over medium
- Add 2 Tbsp water and onion then saute 2-3 minutes until soft
- Add another Tbsp of water, turmeric, kala namak salt, pepper to taste and crumbled tofu then saute 4-5 minutes, adding water 1 Tbsp at a time as needed to keep from sticking
- Remove from heat, add vegetables and toss to incorporate
- Enjoy tofu scramble garnished with cilantro
- Serving Size: 1/2
- Calories: 467.5
- Sugar: 15.1
- Sodium: 786.8
- Fat: 12.6
- Saturated Fat: 2.2
- Unsaturated Fat: 9.1
- Trans Fat: 0
- Carbohydrates: 66.1
- Fiber: 14.1
- Protein: 30.8
- Cholesterol: 0
Keywords: oil free, grain free, dairy free, egg free, gluten free
Soy has been studied extensively for its potential in preventing heart disease. Soy is high in polyunsaturated fats, fiber, vitamins and minerals while maintaining a low amount of saturate fat. It has been shown to decrease LDL, a.k.a. “bad,” cholesterol. (R) Additionally, soy has shown promising results in preventing certain types of cancers, including breast, prostate, and digestive system cancers. (R)(R)(R)
Soybeans are the leading genetically modified (GMO) crop, designed to be resistant to glyphosate, an herbicide branded as Roundup by Monsanto. This means that fields of soybeans are sprayed liberally with glyphosate to kill weeds while leaving the soybean plant in tact. The World Health Organization has warned against glyphosate’s potential adverse health effects, including cancer. A 2014 study analyzed the elemental composition of of 31 batches of U.S. grown soy beans including GMO soybeans, non-GMO conventionally grown soybeans and non-GMO organically soybeans. They found that the organic soybeans had the healthiest nutritional profile, including significantly more protein. The organic group also contained less saturated fat. The GMO soybeans contained high residues of glyphosate. (R)
For these reasons, we highly recommend always buying organic when shopping for any soy products.
Nasoya Organic tofu gets an excellent score from the Environmental Working Group, citing minimal nutritional, ingredient and processing concern. This brand is commonly found in most grocery stores.
Instead of using oil to saute the tofu and vegetables in this recipe, we use water to saute the tofu and we steam the vegetables. This helps avoid the added fat of oil and makes it friendly to those trying to avoid oil. Cooking without oil is easy, especially when you have the right cookware. Check out our guide to cookware for some safe options.
You can add more spices to the tofu scramble to ramp up the flavor. You can also switch up the vegetables or add some fresh herbs to them as they steam. If your diet allows it, this is great with regular scrambled eggs or egg whites.
Never, or 2–4 times per month
The very latest on genetics, nutrition and supplements delivered to your inbox!
Have a question?
We’re experimenting with QA rather than a comments section.