Pesto Tofu Scramble

Pesto Tofu Scramble

Blood Sugar: 2Servings: 2Preparation Time: 15minMeal Category: Lunch
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
131kcal
Sugar
2g
Fat
11g
Fiber
2g
Sat fat
2g
Protein
6g
Carbs
5g
Sodium
138mg

Ingredients

45g / 1.59oz Walnuts, 20g / 0.7oz Parmesan cheese, 45g / 1.59oz tightly packed Basil leaves, 30g / 1.05oz Baby spinach, 1 tbsp Extra virgin olive oil, 0.5 tsp Freshly ground black pepper, 0.5 tsp Salt, 1 tbsp Extra virgin olive oil, 100g / 3.5oz sliced Mushrooms, 250g / 8.82oz crumbled Firm tofu, 120g / 4.23oz halved Cherry tomatoes, 100g / 3.5oz Baby spinach, 10g / 0.35oz Sun-dried tomatoes

Preparation

1. Combine 45g / 1.59oz walnuts, 20g / 0.7oz parmesan cheese, 45g / 1.59oz tightly packed basil leaves, 30g / 1.05oz baby spinach, 1 tbsp extra virgin olive oil, 0.5 tsp freshly ground black pepper, and 0.5 tsp salt in a blender. Process until the mixture forms a paste. If too thick, add 1 tbsp water and process again. 2. Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 3. Sauté 100g / 3.5oz sliced mushrooms for 2 minutes. 4. Add 250g / 8.82oz crumbled firm tofu, 120g / 4.23oz halved cherry tomatoes, and 4 tbsp of the pesto. Stir to combine. 5. Stir in 100g / 3.5oz baby spinach and cook until wilted. Serve immediately.

Micronutrients % of RDI

Iron
3% of RDI
Magnesium
45% of RDI
Vitamin C
6% of RDI
Omega 3
2% of RDI
Vitamin A
12% of RDI
Calcium
18% of RDI
Folate
48% of RDI

Good to know

Tofu is high in protein and calcium. Left-over walnut pesto can be used in salads, pasta sauce, or spread on toast. Store left-over pesto in the fridge for up to a week.

How to Prepare

1. Combine 45g / 1.59oz walnuts, 20g / 0.7oz parmesan cheese, 45g / 1.59oz tightly packed basil leaves, 30g / 1.05oz baby spinach, 1 tbsp extra virgin olive oil, 0.5 tsp freshly ground black pepper, and 0.5 tsp salt in a blender. Process until the mixture forms a paste. If too thick, add 1 tbsp water and process again. 2. Heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 3. Sauté 100g / 3.5oz sliced mushrooms for 2 minutes. 4. Add 250g / 8.82oz crumbled firm tofu, 120g / 4.23oz halved cherry tomatoes, and 4 tbsp of the pesto. Stir to combine. 5. Stir in 100g / 3.5oz baby spinach and cook until wilted. Serve immediately.

Good to Know

Tofu is high in protein and calcium. Left-over walnut pesto can be used in salads, pasta sauce, or spread on toast. Store left-over pesto in the fridge for up to a week.

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