AmericanToast

Golden Glow Scramble

Deeply savoury scramble with a turmeric-spiced tofu base and umami-rich shiitake, high in choline and protein.

Eat nowHeartyContains gluten, sesame, soy
Hands-on20 minTotal time49 minEnergy670 kcalProtein38g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

Golden Glow Scramble
Servings1 standard portionAdjust

Choose how to scale

Choose a straightforward number of standard portions.

Personalised scaling becomes available after you add someone to Household.

Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Finish

Toppings

Toast

Now we make

Method

20 min hands-on 49 min altogether
  1. 1
    Cover 12g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 2
    Toast 10g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  3. 3
    Press 140g firm tofu at least 15 minutes, then crumble coarsely by hand into irregular chunks
    πŸ– 2 minπŸ’€ 13 min unattended
  4. 4
    Sear dried shiitake mushrooms in 7ml olive oil undisturbed 2-3 minutes until deeply golden, toss, cook 1 more minute
    πŸ– 4 min
  5. 5
    Reduce heat, add 1 clove garlic 30 seconds, then ΒΌ tsp turmeric, ΒΌ tsp cumin, and 1 pinch smoked paprika, stir 30 seconds
    πŸ– 1 min
  6. 6
    Add crumbled firm tofu, cook without stirring 2 minutes to develop colour, then fold and repeat
    πŸ– 4 min
  7. 7
    Add 7ml soy sauce (it will sizzle), fold in 70g spinach until just wilted. Off heat, stir in 9g nutritional yeast and 15ml lemon juice
    πŸ– 3 min
  8. 8
    Serve on toasted 2 slice wholemeal bread cut from a loaf, drizzle 10g tahini loosened with warm water, scatter 7g parsley and pumpkin seeds
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KSeleniumPhosphorus
Lower inVitamin ECholinePotassium

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

670kcal

32%
Top contributors
Firm Tofu Β· 33%Wholemeal Bread Β· 26%Tahini Β· 9%
23% cal

Protein

38.5g

61%
Top contributors
Firm Tofu Β· 46%Wholemeal Bread Β· 19%Nutritional Yeast Β· 11%
31% cal

Carbs

52.0g

Top contributors
Wholemeal Bread Β· 56%Shiitake Β· 14%Firm Tofu Β· 9%
46% cal

Fat

34.2g

49%
Top contributors
Firm Tofu Β· 41%Olive Oil Β· 18%Tahini Β· 16%

Small numbers, big impact

Everyday essentials

Fibre13.16g
45%
Top contributors
Wholemeal Bread Β· 42%Nutritional Yeast Β· 16%Spinach Β· 12%
Vitamin B121.44ΞΌg
60%
Top contributors
Nutritional Yeast Β· 100%
Vitamin D0.47ΞΌg
3%
Top contributors
Shiitake Β· 100%
Iodine0.00ΞΌg
0%
Iron11.12mg
62%
Top contributors
Firm Tofu Β· 35%Wholemeal Bread Β· 19%Spinach Β· 17%
Zinc6.56mg
60%
Top contributors
Firm Tofu Β· 35%Wholemeal Bread Β· 23%Shiitake Β· 14%
Calcium618.23mg
62%
Top contributors
Firm Tofu Β· 78%Spinach Β· 11%Wholemeal Bread Β· 3%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
Recipe helperAdapt this recipeTell EatMacroPlant what needs to change, all in one go.
Make it work with what you have

Ingredients

Make it work with what you have

Remove what is unavailable, avoid allergens and suggest ingredients you would be happy to use.

I don't have these

EatMacroPlant could leave them out or find a sensible replacement.

Allergens to avoid

Saved household allergies stay selected here; you can add extras for guests.

Ingredients I'd like to use

Optional. Pick a matched ingredient or type a custom one, add nutrition per 100 g if needed, and remember it privately for next time. EatMacroPlant would work out a suitable amount in the adapted recipe.

How should it feel to cook?

Effort

How should it feel to cook?

Choose the overall direction, then add a time limit or practical priorities if they matter.

Maximum hands-on time

Pick the pace that sounds kindest today.

Where is it headed?

Occasion

Where is it headed?

A potluck recipe needs to travel well; a dinner-party version can put more emphasis on presentation.

Give it a gentle cultural leaning

Flavour direction

Give it a gentle cultural leaning

EatMacroPlant would treat this as an influence, not make unsupported claims of authenticity.

What should the adaptation support?

Nutrition

What should the adaptation support?

Choose a practical preset and, if you like, highlight particular nutrients for EatMacroPlant to prioritise and verify.

Your adaptation basket

0 unavailable ingredients0 allergens avoided0 ingredient ideasKeep it similarEverydayPreserve the recipe's current identityKeep the balance

Your choices are sent securely to the server-side recipe helper. The resulting adaptation remains private to this browser unless you save it to Family Favourites.

3 of 3 AI recipe creations left today on this browser. New recipes and adaptations share the allowance.

Read, taste, adjustβ€”and make it yours.