• SpicetheSpirit

Tofu scramble with baked beans

Nutrient content per person: Calories 358 kcal Carbs 50 g Fat 10 g Protein 24 g

Fun facts Health benefits of tofu:

*Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1. * Research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels. It seems that exposure to soy during childhood and adolescence may be most protective, but that's not to say that intake later in life is not beneficial. In fact, research shows that women who ate soy products at least once a week throughout adolescence and adulthood had a 24% lower risk of breast cancer, compared to those who ate soy during adolescence alone.

Recipe for two Ingredients: 250 g of tofu 200 g of champignons 1 jar of white beans in tomato sauce 80 g cucumbers 80 g tomatoes 1 tablespoon vegan yogurt 1/2 tablespoon oil 1 teaspoon lemon pepper 1 teaspoon turmeric 1/2 teaspoon black salt Preparation: First, prepare the salad. Wash tomato and cucumber. Cut the cucumber and tomato into small pieces. Place them in a bowl and add the vegetable yogurt and lemon pepper. Mix everything and let the flavors combine. Cut the mushrooms into cubes. Then take the pan and place on the stove. Add oil to the pan and heat the oil until it's warm. When the oil is warm, place the mushrooms in a pan. Fry for 5 minutes, stirring occasionally. Then add tofu to the pan. Using your hands, break the tofu cube into small pieces. Add turmeric, black salt to the pan and mix well. Fry the tofu for 2-3 minutes. Place the food from the pan on the plates. Wash the pan clean and then place it on the stove again. Pour the beans into the pan. Fry for 1-2 minutes to make them warm. When the beans are warm, place them in a bowl next to the tofu scramble. Add a delicious cucumber tomato salad and garnish with basil leaves. Delicious breakfast with a companion. Bon Appetit!

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   © 2019 Spice the Spirit|Kariina Kuningas