Can you eat spinach and tofu together?

Yes, spinach and tofu can be eaten together safely. While spinach contains oxalates that may slightly reduce calcium absorption, tofu made with calcium sulfate still provides a good source of calcium. To boost iron absorption from spinach, pair the dish with vitamin C—like a squeeze of lemon juice or fresh fruit.

Is tofu scramble better for you than scrambled eggs?

Tofu scramble is often healthier than scrambled eggs, especially for those avoiding cholesterol or animal fat. Tofu is low in saturated fat, plant-based, and high in protein and iron. When combined with vegetables like spinach and mushrooms, it makes a nutrient-rich meal that’s lighter on your system.

What should you avoid mixing with tofu?

Avoid mixing raw tofu with acidic ingredients like vinegar or citrus before cooking, as it can affect the texture. Also, watery vegetables like zucchini or tomatoes should be cooked separately or added after the tofu is browned to prevent sogginess.

What vegetables go well in tofu scramble?

You can add almost any vegetables to a tofu scramble. Great options include mushrooms, spinach, onions, bell peppers, kale, zucchini, and cherry tomatoes. For best results, cook firmer veggies first, then add tender greens at the end for a well-balanced, flavorful scramble.

Tofu Scramble with Mushrooms and Spinach

Name: Tofu Scramble with Mushrooms and Spinach
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Plant-Based

Description

A quick one-skillet tofu scramble with mushrooms and spinach. Perfectly seasoned and ideal for solo breakfasts or light lunches.

Ingredients

1/2 block extra-firm tofu (about 200g)

1/2 cup mushrooms, sliced

1 cup fresh spinach

1 clove garlic, minced

1 tbsp olive oil

1 tsp soy sauce

1/4 tsp turmeric

Salt and pepper to taste

Instructions

1. Heat oil in a skillet over medium heat.

2. Sauté garlic and mushrooms until mushrooms are browned, about 5 minutes.

3. Crumble tofu directly into the pan. Stir in turmeric, soy sauce, and a pinch of salt.

4. Cook for 5–7 minutes until tofu is heated through and golden.

5. Toss in spinach and cook 1–2 minutes, until wilted.

6. Season to taste and serve hot.

Notes

For a more eggy flavor, add a pinch of kala namak (black salt).

Pairs well with toast or avocado.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Breakfast
Method: Sauté
Cuisine: Plant-Based

Nutrition

Serving Size: 1 plate
Calories: 260
Sugar: 1g
Sodium: 410mg
Fat: 17g
Saturated Fat: 2g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 9g
Fiber: 3g
Protein: 19g
Cholesterol: 0mg

Keywords: tofu scramble with mushrooms and spinach, tofu breakfast, solo meal