A vegan, hearty and nutritious fruit and veggie-packed breakfast with a cholesterol-free eggless scramble. Provides an excellent source of protein (24% DV).
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Loading... Tofu-Vegetables & Avocado Breakfast Scramble
Total Time: 50 min
Cook Time:
Prep Time: |
Cook Time:
Prep Time:
Nutrition Facts
Nutrition information
per serving
Calories
220
Total Fat
14g
Saturated Fat
2g
Trans Fat
0g
Polyunsaturated Fat
4g
Monounsaturated Fat
7g
Cholesterol
0mg
Sodium
160mg
Total Carbs
12g
Dietary Fiber
5g
Total Sugars
4g
Protein
12g
Potassium
392mg
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%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Serves: 4
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Ingredients
1 Tbsp. olive oil 3/4 cup yellow onion, diced 2 cloves garlic, minced 3 baby Bella (cremini) mushrooms, stems removed and sliced 1 cup red bell pepper, diced 1/4 tsp. turmeric 1/8 tsp. black pepper 14 oz. organic tofu, (1 package), extra firm* 1 cup kale leaves, chopped 1/4 tsp. sea salt 1 ripe, Fresh California Avocado, peeled and seededInstructions
- In a large sauté pan, heat the olive oil over medium high heat, and sauté the onions until lightly golden.
- Add the garlic, mushrooms, and red pepper, and sauté for another 3-5 minutes or until the vegetables are softened and cooked through.
- Add the turmeric and pepper and mix to combine with the vegetables.
- Reduce the heat to medium, and crumble the tofu into the vegetable mixture.
- Cook until tofu is heated through (about 3 minutes), and the mixture is well-combined.
- Add the kale and cook until it is slightly wilted.
- 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.
- 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.
Did You Know?
We have dozens of avocado toast recipes and breakfast recipes. And whether you want to use sliced or mashed California Avocados for your breakfast recipes, it is helpful to know how ripen an avocado and chose the ripeness you need.
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
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