Protein-Packed Vegan Recipe

Scrambled Tofu with Avocado, Potatoes and Tomatoes

Average: 5 (2 votes)
(2 votes)
Scrambled Tofu with Avocado, Potatoes and Tomatoes

Scrambled tofu with avocado, potatoes and tomatoes - Perfect start to the day

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Health Score:
94 / 100
30 min.

Healthy, because

Even smarter

Nutritional values

Tofu is recommended for those who have a sensitive stomach or suffer from digestive problems. If it is prepared minced, it is even more digestible.

Smoky Kala Namak (black) salt is very popular in the vegan scene because the sulfur compounds contained in the salt make it resemble the taste of boiled eggs - so this dish comes surprisingly close to real scrambled eggs. You can find this spice in the health food store or health food store.

1 serving contains
(Percentage of daily recommendation)
Calorie410 cal.(20 %)
Protein25 g(26 %)
Fat22 g(19 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.7 μg(14 %)
Vitamin E14.7 mg(123 %)
Vitamin K42.3 μg(71 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin8 mg(67 %)
Vitamin B₆0.6 mg(43 %)
Folate74 μg(25 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C31 mg(33 %)
Potassium1,271 mg(32 %)
Calcium281 mg(28 %)
Magnesium163 mg(54 %)
Iron5.4 mg(36 %)
Iodine16 μg(8 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4.1 g
Uric acid36 mg
Cholesterol0 mg
Complete sugar9 g


2 small ripe Avocados
2 Tbsps herbal Soy yogurt
2 Tbsps lemon juice
18 ozs Boiled potato (from the previous day)
2 Tbsps sesame oil
1 generous pinch ground Caraway
1 onion
1 garlic clove
18 ozs Tofu
2 parsley
1 tsp ground Turmeric
1 pinch black salt (i.e Himalayan Kala Namak)
2 Tbsps soy sauce
2 Beefsteak tomato
How healthy are the main ingredients?
Tofusesame oilsoy sauceAvocadosaltCaraway

Preparation steps


For the guacamole, halve avocados, remove seeds, lift flesh from skin and mash finely with soy yogurt and lemon juice. Season to taste with salt and pepper.


Peel and dice the potatoes. Heat 1 tablespoon of sesame oil in a frying pan. Fry potatoes in it all around for 5-6 minutes over medium heat until brown. Season with salt, pepper and cumin.


For the stir-fry tofu, peel and chop the onion and garlic. Mash tofu with a fork until crumbly. Wash parsley, shake dry and chop.


Heat the remaining oil in a frying pan. Sauté onion and garlic in it for 2 minutes over medium heat. Add turmeric and tofu and stir-fry for about 5 minutes. Mix in half of the parsley and season with black salt, pepper and soy sauce.


Clean, wash and halve the tomatoes. Fry on the cut surfaces in a hot pan for 3 minutes. Arrange potatoes with tofu, tomatoes, guacamole and parsley.