Tofu scramble with chickpeas, vegetables and whole grain pita
Lunch
520 kcal
Prep time: 20 min Protein 27 · Fat 19 · Carbs 54
Ingredients
- tofu: 1 serving, about 140 g
- cooked chickpeas: 3/4 cup, about 90 g
- vegetables: 1 large plate, about 180 g
- pita: 1 small, about 50 g
- olive oil: 1 tbsp, about 6 g
Instructions
- Measure the ingredients to the portion indicated.
- Cook gently: boil, bake or braise.
- Plate it up and don't add oil/sauces beyond the allowance.
Nutrition
520 kcal
Protein 27 g
Fat 19 g
Carbs 54 g
Contains: Soy, Gluten
Swaps
- Tofu can be swapped for chicken/fish 150 g, 2 eggs, or cottage cheese 180 g.
- For a plant-based version: chickpeas or beans 160 g.
- Legumes can be swapped for one another, cooked, at the same weight.
- If legumes don't sit well, swap them for chicken/fish/tofu 120-150 g and add vegetables.
- Vegetables can be swapped for any non-starchy vegetables at the same weight.