Spiced Lentil & Tofu Scramble with Wilted Spinach
30 min1 serving480 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
480kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein35 g · 38% kcal
Carbohydrates30 g · 33% kcal
Fats12 g · 29% kcal
Ingredients
Firm Tofu200g
Green Lentils (cooked)100g
Fresh Spinach150g
Nutritional Yeast1 tbsp
Turmeric Powder1/2 tsp
Cumin Powder1/2 tsp
Garlic Powder1/4 tsp
Black PepperTo taste
Olive Oil (for cooking)1 tsp
Method
- 1
Crumble the firm tofu into a non-stick pan with 1 tsp olive oil over medium heat.
- 2
Add turmeric, cumin, garlic powder, and black pepper to the tofu. Stir well to coat.
- 3
Cook for 5-7 minutes, stirring occasionally, until the tofu is lightly browned and resembles scrambled eggs.
- 4
Stir in the cooked green lentils and nutritional yeast. Cook for another 2-3 minutes.
- 5
Add the fresh spinach to the pan and stir until it wilts, about 1-2 minutes.
- 6
Serve immediately.
At a glance
Nutrition per serving
Calories480kcal
Protein35g
Carbs30g
Fats12g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Firm Tofu | 76 | 8 g | 1.9 g | 4.8 g |
| Green Lentils (cooked) | 116 | 9 g | 20 g | 0.4 g |
| Fresh Spinach | 23 | 2.9 g | 3.6 g | 0.4 g |
| Nutritional Yeast | 348 | 52 g | 19 g | 3 g |
| Turmeric Powder | 312 | 9.7 g | 67 g | 5.5 g |
| Cumin Powder | 375 | 18 g | 44 g | 10 g |
| Garlic Powder | 331 | 17 g | 50 g | 1 g |
| Black Pepper | 251 | 10 g | 64 g | 3.3 g |
| Olive Oil | 884 | 0 g | 0 g | 100 g |
