Vegetable Tofu Scramble

Before I became a primarily plant-based eater, scrambled eggs were my go-to high protein breakfast option.  While I will occasionally have egg whites for their convenience (and lack of cholesterol), my all-time favorite plant-based “egg-like” morning meal is a Vegetable Tofu Scramble.

 

The beauty of tofu is that it’s very plain in taste and therefore, can take on the flavor of just about anything – including eggs. Like animal protein, tofu contains all essential amino acids and has a generous amount of protein (9g protein for a 3 oz serving; just over 40g of protein in a 14oz block of extra firm tofu). Plus, it’s a great source of calcium, manganese, magnesium, phosphorus, copper, iron and zinc.

 

You have got to try this recipe if you’re in need of a healthy and ”eggscellent” breakfast that will keep you satiated for hours to come!

 

Ingredients (makes 2 servings)

  • 14 oz. extra firm tofu
  • 2 tsp. extra virgin olive oil
  • 1/4 + 1/8 tsp. sea salt
  • 1 tsp. turmeric (or more for taste)
  • 1/4 tsp. black pepper
  • 1/2 cup green bell pepper (chopped)
  • 1/2 cup onion (chopped)
  • 1-2 handfuls fresh spinach

Directions

  1. Drain the liquid from the tofu package. Then compress the tofu block between 2 clean dishtowels for about 10 minutes to remove excess liquid.
  2. Meanwhile, in a pan over medium heat, add 1 tsp. oil. Add the peppers and onions. Cook until the onions are translucent. Then transfer the veggies to a bowl and set aside.
  3. Remove the tofu from the towels. Take the tine of a fork to crumble the tofu into bite-sized pieces.
  4. Using the same pan, add the remaining oil over medium heat. Add the tofu, turmeric, salt and pepper. Combine thoroughly and cook for 5-8 minutes until the “eggs” are heated.
  5. Then add the spinach leaves and continue cooking until the spinach is wilted. Stir in the peppers and onions. Add more turmeric, salt and pepper to taste.

To take this recipe to the next level, pair the scramble with toasted bread drizzled with olive oil and sprinkle with onion powder, garlic powder and minced onion!

 


If you are following the SBH Plant-Based 21-day Meal Plan, one serving of the Vegetable Tofu Scramble is approximately:

  • 2 servings of Meat & Dairy Alternatives (protein)
  • 1/2 serving of Vegetables
  • 1/2 serving of Healthy fats

Note: Strong.Bold.Healthy does not promote calorie counting. However, being that some may use calorie counting as a tool to help maintain a healthy weight, 1 serving of the Vegetable Tofu Scramble is approximately 249 calories. Nutritional information is a rough estimate.

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