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Menemen made with tofu instead of eggs, featuring mushrooms. Vegan protein source, rich in fiber and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mushroom Tofu Menemen (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 13.6 g of carbs, 12.4 g of protein, 7.2 g of fat and 4.4 g of fiber. Its 26 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
170
KCAL / 200G
Carbs
13.6g
· 5% DV
Protein
12.4g
· 25% DV
Fat
7.2g
· 9% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 29% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 4.4 g | 16% |
| Protein | 12.4 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 170 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (small) | 100 g | 85 kcal |
| 1 serving (small) | 150 g | 128 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 piece (medium) | 200 g | 170 kcal |
| 1 cup (large) | 250 g | 213 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 piece (large) | 300 g | 255 kcal |
Calculated from 85 calories per 100 g.
Mushroom Tofu Menemen is made by cooking mushrooms, peppers and tomatoes, then stirring in crumbled tofu. Brown the mushrooms first so their liquid evaporates, and add the tofu near the end to keep its texture.
Firm or extra-firm tofu works best in Mushroom Tofu Menemen because it can be crumbled and browned without turning mushy. Drain and pat it dry before adding it to the pan.
No, Mushroom Tofu Menemen does not taste exactly like egg menemen. Tofu has a mild flavor, while mushrooms add an earthy, savory note; black salt can add a subtle egg-like aroma if you enjoy it.
Mushroom Tofu Menemen often turns watery when mushrooms, tomatoes or tofu release liquid into the pan. Cook the mushrooms until their moisture evaporates, drain the tofu well, and simmer the tomatoes uncovered until the mixture thickens.
No, Mushroom Tofu Menemen is a plant-based variation, not the traditional version. Menemen is a Turkish dish commonly made with eggs, tomatoes and peppers; this adaptation replaces the eggs with tofu and adds mushrooms.
Yes, you can prepare Mushroom Tofu Menemen ahead and refrigerate it in a covered container for up to three days. Reheat it in a pan over medium-low heat; the mushrooms may soften and release a little liquid.
Black pepper, paprika or chili flakes work well in Mushroom Tofu Menemen, and a pinch of turmeric gives the tofu a golden color. Add the spices while the tomatoes simmer so their flavor spreads through the dish.
Serve Mushroom Tofu Menemen with crusty bread, pita or toasted sourdough to scoop up the tomato sauce. A simple salad or sliced cucumber on the side adds freshness without competing with the savory mushrooms.
Yes, Mushroom Tofu Menemen can be frozen in airtight, portion-sized containers. The mushrooms and tomatoes may become softer and release water after thawing, so thaw it in the refrigerator and reheat it in a pan.
For chunkier pieces in Mushroom Tofu Menemen, tear firm tofu by hand instead of mashing it with a fork. Brown the pieces briefly before mixing them into the tomato base, and stir gently as the dish finishes cooking.
Vitamins
Vitamin C
26mg · 29% DV
B5
1.4mg · 28% DV
B1
0.26mg · 22% DV
B2
0.28mg · 22% DV
Minerals
Copper
0.26mg · 29% DV
Phosphorus
164mg · 23% DV
Manganese
0.5mg · 22% DV
Sodium
360mg · 16% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mushroom tofu menemen is a plant-based take on Turkey’s menemen, a pan-cooked dish of tomatoes and green peppers. Here, tofu takes the place of the usual eggs, while mushrooms add a hearty, tender bite.
In Turkey, menemen is a familiar breakfast, often served hot with bread for dipping and tea alongside; this version also works well for brunch or a quick supper. The tomatoes bring gentle tang and sweetness, balanced by the peppers and savoury mushrooms. It provides plant protein as well as fibre. Serve it with whole-grain bread for a more filling meal, or use a light hand with the oil for a less rich pan.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.