RECIPES

Tofu-Vegetables & Avocado Breakfast Scramble

1 Star2 Stars3 Stars4 Stars5 Stars (7)Loading... Read Comments

Total Time:

50min

Cook Time:

20min

Prep Time:

30min

Nutritional Highlights (per serving)

See Full

220
Calories
14 g
Total Fat
5 g
Dietary Fiber
12 g
Protein
12 g
Total Carbs
 Tofu-Vegetables & Avocado Breakfast Scramble

A vegan, hearty and nutritious fruit and veggie-packed breakfast with a cholesterol-free eggless scramble. Provides an excellent source of protein (24% DV).

Ingredients

Serves: 4
Tbsp.  olive oil
3/4  cup  yellow onion, diced
  cloves garlic, minced
  baby Bella (cremini) mushrooms, stems removed and sliced
cup  red bell pepper, diced
1/4  tsp.  turmeric
1/8  tsp.  black pepper
14  oz.  organic tofu, (1 package), extra firm*
cup  kale leaves, chopped
1/4  tsp.  sea salt
  ripe, Fresh California Avocado, peeled and seeded

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. In a large sauté pan, heat the olive oil over medium high heat, and sauté the onions until lightly golden.
  2. Add the garlic, mushrooms, and red pepper, and sauté for another 3-5 minutes or until the vegetables are softened and cooked through.
  3. Add the turmeric and pepper and mix to combine with the vegetables.
  4. Reduce the heat to medium, and crumble the tofu into the vegetable mixture.
  5. Cook until tofu is heated through (about 3 minutes), and the mixture is well-combined.
  6. Add the kale and cook until it is slightly wilted.
  7. Dice half of the avocado, add to mixture along with salt; taste and adjust seasonings, adding additional salt, pepper, and turmeric as needed. Divide among plates.
  8. Slice remaining avocado and place on top of the scramble.

Serving Suggestion: Serve with whole grain toast or wrapped in a whole grain tortilla if desired for breakfast, brunch, or a meatless dinner.

Beverage Pairing: Coffee, tea, or seltzer water with a generous splash of 100% orange or grapefruit juice.

*Drained well and pressed for about 30 minutes to remove any moisture.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 220
Total Fat 14 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 7 g
Polyunsaturated Fat 4 mg
Dietary Fiber 5 g
Protein 12 g
Total Carbs 12 g
Cholesterol 0 mg
Sodium 160 mg
Potassium 392 mg
Total Sugar 4 g

Vitamin A 83 mcg; Vitamin C 58 mg; Calcium 102 mg; Iron 2 mg; Vitamin D 0 mcg; Folate 63 mcg

% Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 8%; Iron 10%; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Comments

Other categories