High-Protein Tofu & Spinach Scramble with Turmeric
Quick Plant-Based Breakfast
High-Protein Tofu & Spinach Scramble with Turmeric
A quick, spiced tofu scramble with vibrant spinach and golden turmeric delivers high protein plant power, ready in 15 minutes - a Harman Bajwa recipe.
Nutrition per serving
Nutritionist’s Note
This scramble packs 27 g of high‑quality plant protein from firm tofu, complemented by the antioxidant‑rich turmeric and the iron‑boosting spinach, giving you a satiating, anti‑inflammatory meal in under 15 minutes. The modest 310 kcal, 20 g of heart‑healthy olive‑oil fat and 6 g of fibre help stabilise blood glucose and support GLP‑1‑targeted weight‑loss programmes, while the optional kala namak adds a subtle mineral boost without excess sodium. I recommend it particularly for clients navigating menopause or on GLP‑1 therapy who need protein‑rich, nutrient‑dense dishes that curb cravings without over‑loading calories.
Ingredients
- 280g firm tofu (drained and pressed)
- 100g baby spinach
- 1 small onion (diced)
- 1 garlic clove (minced)
- 1/2 tsp turmeric powder
- 1/2 tsp ground cumin
- Pinch of black salt (kala namak, optional)
- 1 tbsp olive oil
- 1 small tomato (diced)
- Salt and pepper to taste
- Fresh coriander for garnishing
Method
- Heat the olive oil in a non-stick pan over medium heat. Add the onion and cook for 2 minutes.
- Add the garlic and cook for another minute.
- Crumble the tofu into the pan with your hands, breaking it into scrambled egg-sized pieces.
- Add the turmeric, cumin and black salt. Stir well to coat the tofu evenly.
- Add the diced tomato and cook for 3 minutes, stirring occasionally.
- Add the spinach and stir until wilted, about 2 minutes.
- Season with salt and pepper, garnish with coriander and serve with wholemeal toast or chapati.
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Storage
Keep leftovers in an airtight container in the fridge for up to 3 days. Freezing is not recommended, as thawing makes the pressed tofu rubbery and the spinach watery. Reheat in a dry frying pan over medium heat for 3-4 minutes to evaporate any liquid released by the tomatoes, or microwave on high for 60-90 seconds.
Tips
- Pairing turmeric with black pepper is essential – the piperine in black pepper boosts your body's absorption of turmeric's anti-inflammatory curcumin by up to 2,000%.
- Add the kala namak (black salt) off the heat right before serving; its volatile sulphur compounds break down under prolonged heat, so adding it last preserves that distinct eggy aroma.
- Stir through a tablespoon of nutritional yeast alongside the spices for a subtle cheesy depth of flavour, an extra 2-3g of complete protein, and a rich supply of vitamin B12.
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