Breakfast & brunch · 2 servings

Tofu & spinach breakfast scramble

Name: Tofu & spinach breakfast scramble
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: Firm tofu, as purchased — 360 g; Baby spinach, raw — 100 g; Tomato, raw — 200 g; Olive oil — 10 g; Non-iodised table salt — 1 g

A warm, savoury breakfast with crumbled tofu and tomatoes.

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At a glance

Vegan · 20 minutes active preparation · 20 minutes total · meal

Method range: 1–4 servings.

Contains: soy. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1269 kJ
Protein: 25.0 g
Carbs: 3.0 g
Fat: 19.9 g

Iron: 5.3 mg
Calcium: 427.5 mg
Folate: 167.8 µg
Vitamin C: 25.5 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Firm tofu, as purchased360 g
Baby spinach, raw100 g
Tomato, raw200 g
Olive oil10 g
Non-iodised table salt1 g

Method

Drain any loose packing liquid from the tofu, then weigh the listed amount. Wash the spinach and tomatoes; dice the tomatoes and crumble the tofu with a fork.
Warm the measured oil in a large frying pan over medium heat. Add the tomatoes and stir until they begin to soften, about 3 minutes.
Add the crumbled tofu and measured salt. Stir for 5–7 minutes until the tofu is hot throughout. Fold in the spinach and cook until wilted. Serve all the pan contents in two bowls.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1269 kJCooking estimate incomplete	—
	25.0 gCooking estimate incomplete	—
	19.9 gCooking estimate incomplete	—
	4.2 gCooking estimate incomplete	17%AI · reported contribution only
	3.0 gCooking estimate incomplete	—
	427 mgCooking estimate incomplete	43%RDI · reported contribution only
	8 µgCooking estimate incomplete	5%RDI · reported contribution only
	5.3 mgCooking estimate incomplete	30%RDI · reported contribution only
	0.00 µgCooking estimate incomplete	0%RDI · reported contribution only
	168 µgCooking estimate incomplete	42%RDI · reported contribution only
	25.5 mgCooking estimate incomplete	57%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Uses a generic firm-tofu composition record, not a calcium-fortification claim. Further heating is unadjusted; vitamin contributions remain estimates.

TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms

Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.

Calculation assumptions & recipe adaptations

Independently composed original TraceMeal instructions, September 2026. Editorial and ingredient mapping review only; not kitchen tested.

Edible grams; no unmeasured toppings, seasoning or salt. All measured oil is assumed retained. Further heating is flagged as unresolved where no suitable cooking model is available. Uses a generic firm-tofu composition record, not a calcium-fortification claim. Further heating is unadjusted; vitamin contributions remain estimates.

Firm tofu, as purchased: Weighed edible grams in the listed state.
Baby spinach, raw: Weighed edible grams in the listed state.
Tomato, raw: Weighed edible grams in the listed state.
Olive oil: Weighed edible grams in the listed state.
Non-iodised table salt: Weighed edible grams in the listed state.

AFCD attribution, data & methods

Food matches used for nutrition

Firm tofu, as purchased: Tofu (soy bean curd), firm, as purchased
Baby spinach, raw: Spinach, baby, fresh, raw
Tomato, raw: Tomato, common, raw
Olive oil: Oil, olive
Non-iodised table salt: Salt, table, non-iodised