Looking for a plant-based breakfast that doesn’t skimp on flavor? This tofu scramble is a delightful twist on the classic scrambled eggs, packed with protein and vibrant vegetables. With earthy mushrooms, fresh spinach, and a hint of turmeric, it’s a nutritious way to start your day.
This recipe is not only quick to prepare, but it also allows you to customize your ingredients based on what’s in your fridge. Pair it with creamy avocado slices for a satisfying meal that keeps you full for hours. Whether you’re a seasoned vegan or just trying to eat more plants, this tofu scramble is a must-try!
Flavorful Ingredients for Tofu Scramble
The star of this dish is undoubtedly the tofu, which acts as a canvas for various flavors. Crumbled firm tofu provides a satisfying texture and absorbs the surrounding ingredients beautifully.
Mushrooms add an earthy richness to the mix, while fresh spinach contributes a burst of color and vital nutrients. Together, they create a colorful plate that’s as pleasing to the eye as it is to the palate.
Preparation Tips for a Great Scramble
To achieve the best results, start by heating olive oil in a skillet over medium heat. This step is crucial as it allows the garlic to infuse the oil, creating a fragrant base.
Once the garlic is aromatic, introduce the sliced mushrooms and sauté them until tender. This process enhances their natural flavors, setting the stage for the tofu.
Cooking Techniques to Enhance Flavor
When adding the crumbled tofu, sprinkle it with turmeric, salt, and pepper. Turmeric not only adds a golden hue but also brings a subtle warmth to the dish.
Stir the mixture well to ensure the tofu picks up the flavors from the garlic and mushrooms. Let it cook for a few minutes, allowing the tofu to absorb the deliciousness surrounding it.
The Brightness of Fresh Spinach
Incorporating spinach is a delightful way to introduce freshness and color into the scramble.
Once the tofu has cooked through, fold in the chopped spinach and continue to cook until just wilted. This step not only adds nutrition but also keeps the vibrant green color intact, making the dish visually appealing.
Serving Suggestions for a Wholesome Meal
To elevate your breakfast experience, serve the tofu scramble warm alongside slices of creamy avocado. This addition provides a rich contrast to the savory scramble.
Consider garnishing with fresh herbs for an added layer of flavor. A slice of whole-grain toast on the side complements the dish, making for a satisfying and nutritious meal.
Nutrition and Benefits of Tofu Scramble
This tofu scramble is not just delicious but also packed with beneficial nutrients. With around 180 calories per serving, it’s a light yet filling meal option.
Offering 15 grams of protein and healthy fats from avocado, this dish supports a balanced diet. It’s a perfect start to your day, whether you’re embracing a plant-based lifestyle or simply looking to incorporate more vegetables into your meals.
Delicious Plant-Based Tofu Scramble Recipe
This tofu scramble bursts with flavor and offers a wonderful texture. The fragrant aroma of garlic combined with the earthy notes of mushrooms and the freshness of spinach create a dish that is both hearty and satisfying. Enjoy it on its own or with toast for a complete breakfast experience.
Ingredients
- 1 block firm tofu, crumbled
- 2 cups fresh spinach, chopped
- 1 cup mushrooms, sliced
- 2 cloves garlic, minced
- 1 teaspoon turmeric powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- Avocado slices for serving
- Fresh herbs for garnish (optional)
Instructions
- Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sliced mushrooms, sautéing until the mushrooms are tender.
- Add the crumbled tofu to the skillet and sprinkle with turmeric, salt, and pepper. Stir well to combine and cook for about 5 minutes, allowing the tofu to absorb the flavors.
- Fold in the chopped spinach and cook for an additional 2-3 minutes until the spinach wilts.
- Serve the scramble warm, topped with fresh avocado slices and herbs if desired.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Nutrition Information
- Servings: 2
- Calories: 180kcal
- Fat: 10g
- Protein: 15g
- Carbohydrates: 10g