Ethiopian Spiced Lentil & Tofu Scramble

Name: Ethiopian Spiced Lentil & Tofu Scramble
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 block (14 oz) extra-firm tofu, drained and crumbled; 1 cup dried red lentils, rinsed; 2 cups vegetable broth; 1 tablespoon olive oil; 1 medium onion, diced; 3 cloves garlic, minced; 1 tablespoon berbere spice blend; 1 teaspoon ground turmeric; 2 cups fresh spinach, roughly chopped; 1 medium tomato, diced; 1 tablespoon nutritional yeast; Salt and black pepper to taste; Fresh cilantro for garnish

A warming berbere-spiced scramble combining crumbled tofu and red lentils for a plant-powered breakfast that delivers serious protein without any animal products.

PROTEIN 32g

CALORIES 380

P:E RATIO 8.4

TIME 30m

YIELD 4

Ethiopian spiced lentil and tofu scramble served on a plate with golden turmeric color and fresh cilantro garnish

P:E 8.4

ELITE DENSITY

1 block (14 oz) extra-firm tofu, drained and crumbled 32G PROTEIN

1 cup dried red lentils, rinsed HIGH FIBER

2 cups vegetable broth FLAVOR

1 tablespoon olive oil FLAVOR

1 medium onion, diced FLAVOR

3 cloves garlic, minced FLAVOR

1 tablespoon berbere spice blend FLAVOR

1 teaspoon ground turmeric FLAVOR

2 cups fresh spinach, roughly chopped HIGH FIBER

1 medium tomato, diced PRODUCE

1 tablespoon nutritional yeast FLAVOR

Salt and black pepper to taste FLAVOR

Fresh cilantro for garnish FLAVOR

Storage: Store in airtight containers in the refrigerator for up to 4 days.
Batching: Press the tofu for 15 minutes before crumbling for a firmer, less watery texture.
Reheat: Reheat in a skillet over medium heat for 3-4 minutes, or microwave for 90 seconds, stirring halfway.

EXECUTION STEPS

HIGH HEAT SEAR

Cook the red lentils in vegetable broth over medium heat for 12-15 minutes until tender but not mushy. Drain any excess liquid and set aside.

THE MACRO PREP

Heat olive oil in a large skillet over medium-high heat. Sauté the diced onion for 3-4 minutes until translucent.

VEGGIE STEAM-SAUTÉ

Add garlic, berbere spice, and turmeric. Stir for 30 seconds until fragrant.

HIGH HEAT SEAR

Add crumbled tofu to the skillet and cook for 5 minutes, stirring occasionally, until lightly golden.

STEP 5

Fold in the cooked lentils, diced tomato, and spinach. Cook for 2-3 minutes until spinach wilts.

STEP 6

Sprinkle with nutritional yeast, season with salt and pepper, and serve garnished with fresh cilantro.

1,993 COMMUNITY PREPS THIS WEEK

Ethiopian Spiced Lentil & Tofu Scramble

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

THE MACRO PREP

VEGGIE STEAM-SAUTÉ

HIGH HEAT SEAR

STEP 5

STEP 6

PRIMARY CATEGORY

RELATED INGREDIENTS

FULL EXECUTION PLANS