Tofu Breakfast Scramble
If you are looking of ways to incorporate more plant-based sources of protein in your meals, then give this tofu breakfast scramble a try.
I must admit, I was initially slightly dubious about having tofu for breakfast – tofu in a curry for lunch, yes; tofu nuggets for supper, also yes. But in my breakfast? I was hesitant. However, scrambling the tofu and adding to it lots of flavour by using spices and garlic converted me! The tofu was absolutely delicious and when eaten on top of a wholemeal bagel, accompanied with lots of vegetables – a breakfast winner!
There is also so much goodness that can be derived from this high-protein breakfast – some highlights are:
Tofu - a great source of protein and contains all nine essential amino acids – making it a complete protein. It’s a great plant source of iron and calcium and the minerals manganese and phosphorus;
Turmeric – curcumin is the active ingredient in turmeric, and is used in Ayurvedic medicine (traditional Indian system of treatment) for a variety of health conditions. In terms of actual evidence, there have been several studies which has shown that turmeric is great for helping to reduce inflammation;
Spinach – a great vegetarian source of iron – iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in DNA synthesis and energy production. It is also a fabulous source of vitamin K, vitamin A, vitamin C and folate;
Tomatoes – contain a group if phytochemicals called carotenoids, including lycopene, lutein and beta-carotene – all compounds which are great for maintaining good eye health. Also rich in beta-carotene (which becomes vitamin A when consumed) and vitamin C.
2 tbsp olive oil
300g chestnut mushrooms, sliced
16 cherry tomatoes, halved
400g spinach, washed
1 tsp turmeric
1/2 tsp ground cumin
1/2 tsp smoked paprika
1 clove garlic, peeled & crushed
400g firm tofu, pressed (using kitchen towels to absorb all the excess moisture - you want the tofu to be firm and hold shape and this means removing all the excess liquid/moisture)
1 tbsp soy sauce
1 small bunch of chives, finely chopped
Salt and pepper
Encona chilli sauce, for drizzling (this hot sauce will change your life)
Wholemeal, seeded bagels, cut in half .
Heat half the olive oil in a large non-stick frying pan.
Cook the mushrooms, stirring gently, for 4 minutes until golden. Add the spinach and tomatoes and cook for another 3-4 minutes until the spinach has wilted and softened. Season to taste with salt & pepper.
Heat the remaining oil in another pan over a medium to high heat. Add the garlic and cook for a couple of minutes until lightly browned, and then add the spices.
With your hands, crumble the tofu into the pan, add the soy sauce and stir gently. Cook for about five minutes, adding a little water to keep it moist if it’s too dry.
To serve - grab a plate and place one half of your bagel (heated). Place the vegetables on top of the bagel, followed by the tofu on top. Sprinkle with chives and then drizzle with the chilli sauce. Place the other half of the bagel to the side.