Easy Greens and Tofu
in Minutes

easy greens and tofu

This Easy Greens and Tofu dish is a one-pan meal that takes 8 to 10 minutes prepare. Use it for dinner, breakfast or snack, this dish is very easy and represents the basic nutritional requirements of a healthy meal. 

The greens include cabbage and kale. Our major protein is tofu. Tofu is made from soy beans.  Soy is a complete protein which is the best plant source of all the essential amino acids, that are easily acquired when eating meat.

Nutritional Breakdown for Easy Greens and Tofu


One half cup contains 24 calories. Rich in iron, folate, vitamin C and beta-carotene

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.


A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein, according to Medical News Today.

Easy Green and Tofu Recipe


1 cup of chopped kale (frozen is OK!)

1/2 cup of coarsely shredded cabbage

1/2-1 tsp Braggs Liquid Aminos

3 to 4 ounces of tofu textured and cut length-wise

1 tsp of garlic or 1/2 tsp of garlic powder

1 Tbsp Olive Oil


1 - use another vegetable but time to complete may be longer

2 - sprinkle with kelp for good source of iodine.

3 - add hot pepper flakes to vegetables as desire.


In a nonstick skillet add 1/2 of the olive oil with garlic and let it heat up slightly. (Medium heat)

Add kale and mix with garlic and let cook for 2 minutes. Add cabbage and half of the Braggs Liquid Aminos and 1/2 of the garlic. Mix well and let cook until kale is chewable. Remove and place in a bowl. Return pain to stove. Add remaining oil and heat. Add tofu, sprinkle with garlic and pour Braggs Liquid Aminos and let tofu brown and thoroughly heat.

Place in a serving bowl and enjoy! Serves 1 to 2


This dish is low in calories, high in fiber and rich in vitamins and minerals and good fats.  Every ingredient has benefit. and will work positively with, weight loss efforts.

A good source of potassium and vitamin C. This is a heart healthy food and  research is showing evidence of cancer prevention properties in cabbage, according to WebMD.


Medical News Today


Zima Health Research Archives




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