Quick and easy, high protein breakfast or brunch.
Tofu is such a versatile ingredient to work with as it can take on many textures, flavours and tastes. Not only does it contain a lot of protein, but it's also an excellent source of iron, calcium, manganese, magnesium, copper, zinc and vitamin B1. Add that to some fresh vegetables, tasty spices, some side greenery and a few slices of wholemeal bread and you have yourself a really nutritious plate to start your day!
Prep time 10 mins | Cook time 12 mins | Total time 20 mins Makes 3-4 Servings
- 500 pressed firm tofu ( if you can use one plain and one smoked to make it even tastier!)
- ½ Tbsp dairy free margarine
- 2 garlic cloves
- 1 onion - 1 red or yellow pepper
- ½ tsp cumin powder
- 250 g mushrooms
- 150g baby tomatoes
- 2 tsp ground turmeric
- ½ tsp ground black pepper (more to taste)
- 2 Tbsp nutritional yeast flakes
- 2 handful of spinach fresh or frozen
- 1 tsp black salt (kala nimak) (adjust to taste)
Optional Hot sauce
Side salad Mixed seeds
Black beans Instructions
(Optional step but I find it helps to not have too much excess liquid come out in the pan) Press the tofu in a cloth, or tofu press, while you prepare the rest of your ingredients.
Mince the garlic, dice the onion, pepper and tomatoes and cut the mushrooms into slices.
Add the margarine to a big frying pan over medium heat. Once the margarine has melted add the garlic cloves and onion and fry for a couple of minutes until translucent.
Add the cumin, mushrooms and tomatoes, peppers and fry for another few minutes until most of the liquid evaporates.
Meanwhile, drain the tofu, crumble it and add it to the frying pan. Stir in the turmeric, black pepper, nutritional yeast flakes, black salt and spinach.
Let it fry for another two minutes and add more pepper and black salt to taste.
Serve the tofu scramble, preferably with a fresh piece of toast, and a drizzle of hot sauce.
The leftovers can be stored in a container in the fridge for up to 3 days. Bon Appétit
Nutritional value per serving: 222 kcal
Fat: 11 g
Protein: 21 g Fiber: 5g