This vegan breakfast is full of vegetables and plant-based protein. When tossed in yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds aroma and flavor but lacks heat; if you like a little more spice, stir in a little cayenne pepper.
This diet helps vegetarians who need to increase their iron intake by providing 23% of your daily iron intake. Although iron is not absorbed as easily from non-vegetarian sources, such as vegetables, as it is from meat, the acidity of tomatoes helps convert the iron in spinach to that found in meat, making it easier to absorb (1).
Working hours: Section 5 total time: Section 15
Curried Tofu-Spinach Scramble
Efrata
- 3 tbsp soy milk
- 3 tbsp yeast flour
- 1/4 tsp curry powder
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 6 oz. hard, broken tofu
- 1/2 cup (90g) grape tomatoes, medium
- 4 cups (100g) fresh vegetables, packed
- 2 slices of whole grain bread, toasted
Instructions
In a small bowl, mix soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Stir to combine and set aside.
Heat a medium skillet over medium-high heat. Drizzle with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is golden brown, about 6-8 minutes. Add the soy milk mixture, stir to incorporate the tofu, and cook until desired “crumbly texture” is reached, 1-3 minutes. Transfer to a bowl and set aside.
spray the same skillet with olive oil and set it to heat. When it’s hot, add the tomatoes and vegetables and cook, stirring frequently, until the tomatoes are soft and the spinach has melted, about 3-4 minutes. Remove from heat. Serve immediately with tofu scramble and whole grain toast.
Serves: 2 | Serving size: 3 oz of tofu scramble + 1/2 cup cooked vegetables + 1 slice whole grain toast.
Meals (per hour): Calories: 239; Total fat: 7g; Saturated fat: 1g; Monounsaturated fat: 2g; Polyunsaturated fat: 4g; Cholesterol: 0mg; sodium: 521mg; Carbohydrates: 25g; Dietary fiber: 7g; Sugar: 4g; Protein – 20 g
Food: Calcium: 16%; Iron: 23%; Potassium: 735mg; Vitamin A: 378%; Vitamin C: 41%
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