This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.
This dish is helpful for vegetarians who need to optimize their iron intake by providing 23% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed (1).
Active time: 5 minutes Total time: 15 minutes
Curried Tofu-Spinach Scramble
Ingredients
- 3 tbsp plain soy milk
- 3 tbsp nutritional yeast
- 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. extra-firm tofu, crumbled
- 1/2 cup (90g) grape tomatoes, halved
- 4 cups (100g) fresh spinach, lightly packed
- 2 slices whole grain bread, toasted
Directions
In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.
Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside.
Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.
Serves: 2 | Serving Size: 3 oz of tofu scramble + 1/2 cup sautéed vegetables + 1 slice whole grain toast
Nutrition (per serving): Calories: 239; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein 20g
Nutrition Bonus: Calcium: 16%; Iron: 23%; Potassium: 735mg ; Vitamin A: 378%; Vitamin C: 41%
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