Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Calcium-Rich Recipes for Pregnancy

Tofu Scramble with Kale

A nutritious and calcium-packed tofu scramble with kale, perfect for a pregnancy-friendly breakfast or brunch. Tofu, especially when calcium-set, is a great source of calcium and protein, while kale provides additional vitamins and minerals. This recipe is also suitable for vegan and vegetarian diets.

Prep Time
10 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 300 g Firm or Extra-Firm Tofu (calcium-set)
  • 150 g Kale
  • 1/4 Red Onion
  • 1/2 teaspoon Turmeric Powder
  • 2 tablespoons Nutritional Yeast
  • 1 tablespoon Olive Oil
  • Pinch Black Salt (Kala Namak)
  • To taste Salt
  • To taste Black Pepper

Prepare the Tofu

Press the tofu to remove excess water. Crumble it into small pieces. Make sure to use calcium-set tofu for optimal calcium intake.

Prepare the Kale and Onion

Wash the kale thoroughly, remove the tough stems, and chop it into bite-sized pieces. Dice the red onion.

Sauté the Onion

Heat the olive oil in a pan over medium heat. Add the diced red onion and sauté for about 3 minutes, or until softened.

Add the Kale

Add the chopped kale to the pan and cook until wilted, about 5-7 minutes. Stir occasionally.

Add the Tofu and Spices

Add the crumbled tofu, turmeric powder, nutritional yeast, black salt, salt, and pepper to the pan. Stir well to combine all the ingredients.

Scramble the Tofu

Cook for another 5-7 minutes, stirring frequently, until the tofu is heated through and slightly browned. The black salt (Kala Namak) will give it an egg-like flavor.

Serve

Serve the tofu scramble hot. You can serve it with whole-wheat toast, avocado slices, or a side of fruit for a complete and balanced breakfast.

Nutrition Facts Estimated per 100g of product

Please note that these are estimates and can vary based on specific ingredients used.
Calories: ~120 kcal
Calcium: ~200mg (approx. 20% of daily recommended intake for pregnant women)
Protein: ~10g
Iron: ~2mg

Other Important Considerations for Nutrition

This tofu scramble is a good source of calcium and iron, both important nutrients during pregnancy. Using calcium-set tofu significantly increases the calcium content. Consider adding other vegetables like bell peppers or mushrooms for added nutrients. Consult with your doctor or a registered dietitian for personalized dietary advice.

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FAQ

  • What is calcium-set tofu?

    Calcium-set tofu is made using calcium sulfate or calcium chloride as a coagulant, resulting in a higher calcium content compared to tofu made with other coagulants.
  • What is nutritional yeast?

    Nutritional yeast is a deactivated yeast that has a cheesy, nutty flavor. It's a good source of B vitamins and protein.
  • Can I use other greens instead of kale?

    Yes, you can use other leafy greens like spinach, collard greens, or chard.