VEGGIE TOFU SCRAMBLE WITH DIJON

Certainly, I’d be happy to provide you with detailed information about the Veggie Tofu Scramble with Dijon.

What is it:
The Veggie Tofu Scramble with Dijon is a delicious and nutritious vegan breakfast dish. It consists of crumbled tofu sautéed with a variety of vegetables and flavored with Dijon mustard and other seasonings. It’s a great alternative to traditional scrambled eggs for those following a plant-based diet.

History:
Tofu scrambles, in general, have been a staple in vegan and vegetarian cuisine for many years. They are known for their versatility and ability to mimic the texture of scrambled eggs. The addition of Dijon mustard and specific vegetables is a modern twist on the classic tofu scramble, adding a unique flavor profile.

Components:
Here are the main components you’ll need for a Veggie Tofu Scramble with Dijon:

1. Tofu: Use firm or extra-firm tofu, which you’ll crumble to resemble scrambled eggs.
2. Vegetables: Common vegetables used include bell peppers, onions, spinach, tomatoes, and mushrooms, but you can customize it to your preference.
3. Dijon Mustard: This adds a tangy and slightly spicy flavor to the dish.
4. Seasonings: Salt, pepper, turmeric (for color), nutritional yeast (for a cheesy flavor), and any other preferred seasonings.
5. Cooking Oil: To sauté the vegetables and tofu.

Steps to Prepare:
Here’s a step-by-step guide to making Veggie Tofu Scramble with Dijon:

1. Prepare Ingredients: Start by crumbling the tofu and chopping your vegetables.
2. Sauté Vegetables: Heat some cooking oil in a skillet over medium heat. Add the chopped vegetables and sauté until they become tender.
3. Add Tofu: Add the crumbled tofu to the skillet with the vegetables.
4. Season: Sprinkle in turmeric, salt, pepper, and nutritional yeast. Mix well to evenly distribute the seasonings.
5. Dijon Mustard: Add Dijon mustard to the mixture and stir to combine. Adjust the amount according to your taste preference.
6. Cook: Continue cooking and stirring occasionally until the tofu is heated through and slightly golden.
7. Serve: Once everything is well-cooked and seasoned to your liking, serve your Veggie Tofu Scramble with Dijon hot.

Time Needed:
The preparation and cooking time for this dish can vary depending on your cooking skills and the quantity you’re making. On average, it takes about 20-30 minutes to prepare this scramble from start to finish. It’s a quick and satisfying breakfast option.

Enjoy your Veggie Tofu Scramble with Dijon, and feel free to customize it with your favorite vegetables and seasonings!

Certainly, here are the nutrition facts and health information for a typical serving of Veggie Tofu Scramble with Dijon. Please note that these values may vary depending on the specific ingredients and portion sizes used:

Nutrition Facts (Per Serving):

• Calories: Approximately 220-250 calories per serving
• Protein: About 15-18 grams
• Carbohydrates: Around 10-12 grams
• Dietary Fiber: 2-4 grams
• Total Fat: 12-15 grams
  • Saturated Fat: 1.5-2 grams
  • Monounsaturated Fat: 4-6 grams
  • Polyunsaturated Fat: 4-5 grams
• Cholesterol: 0 milligrams (since it’s vegan)
• Sodium: 300-400 milligrams (varies based on salt used)
• Potassium: 400-500 milligrams
• Vitamin C: 20-25% of the Daily Value (DV)
• Vitamin A: 10-15% DV
• Calcium: 10-15% DV
• Iron: 15-20% DV

Health Information:

1. High Protein: This dish is an excellent source of plant-based protein, thanks to the tofu. Protein is essential for muscle repair and overall health.

2. Low in Saturated Fat: The saturated fat content in this dish is minimal, which is beneficial for heart health.

3. Rich in Fiber: The inclusion of vegetables and tofu provides a good amount of dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.

4. Vitamins and Minerals: This scramble is a decent source of vitamins and minerals, particularly vitamin C, vitamin A, calcium, and iron. Vitamin C is essential for the immune system, vitamin A supports eye health, calcium is important for bone health, and iron is necessary for oxygen transport in the body.

5. Low Cholesterol: Since it’s a vegan dish, it contains no cholesterol, which is beneficial for heart health.

6. Versatile and Customizable: You can make this dish even healthier by adding more vegetables or incorporating other nutritious ingredients like spinach, kale, or broccoli.

7. Watch Sodium: Be mindful of the amount of salt you add, as excessive sodium intake can contribute to high blood pressure. Opt for low-sodium soy sauce or tamari if desired.

8. Allergen Information: Tofu contains soy, so individuals with soy allergies should avoid this dish or use soy-free alternatives like chickpea tofu.

Keep in mind that these values are approximate and can vary based on portion size and specific ingredient brands. Adjusting the recipe to your dietary preferences and needs can help you tailor this Veggie Tofu Scramble with Dijon to your health goals.