I am going to show you how to make tofu taste like scrambled eggs! I promise you won't miss eggs once you try my tofu scramble. Breakfast is often considered the most important meal of the day, and for a good reason. A well-balanced and nourishing breakfast sets the tone for the day ahead, providing energy, focus, and a positive mood.
This 'Tranquil Tofu Scramble' is a delightful vegan dish that not only tastes amazing but also contains mood-boosting nutrients to help you start your day on a high note. Tofu is a good source of tryptophan, which increases serotonin levels, so you can improve your overall mood while enjoying this delicious plant-based breakfast.
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Tranquil Tofu Scramble Recipe
Serving Size:Ā 1/4 of the scramble (approximately 1 cup)
Prep Time:Ā 10 minutes
Cook Time:Ā 10-15 minutes
Total Time:Ā 20-25 minutes
Ingredients:
14 oz firm tofu, drained and crumbled
1 tbsp olive oil
1/4 cup diced bell pepper
1/4 cup diced tomato
2 cups chopped spinach
1/4 cup nutritional yeast
1/2 tsp turmeric
1/2 tsp garlic powder
1/4 tsp black salt (kala namak) or regular salt
1/4 tsp black pepper, to taste
Optional: whole grain toast
Optional: chimichurri sauce
Optional: soy chorizo (or) saus'age patties
Instructions:
Wrap tofu in a paper towel or kitchen towel and cover with something heavy to drain excess water, or use a tofu press.
Heat olive oil in a large non-stick skillet over medium heat. Add the bell peppers and tomatoes and sautƩ for 3-4 minutes until tender.
Stir in the crumbled tofu, diced tomato, and chopped spinach. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and the spinach is wilted.
Add the nutritional yeast, turmeric, garlic powder, and salt to the tofu mixture. Stir to combine and season with pepper to taste.
Cook for an additional 2-3 minutes, allowing the flavors to meld.
Serve the tofu scramble hot, drizzled with fresh chimichurri sauce, if desired. Enjoy with toast, avocado, or your favorite vegan breakfast sides.
Nutritional Facts (estimated per serving):
Calories:Ā 110 kcal
Protein:Ā 8.5 g
Fat:Ā 6 g
Carbohydrates:Ā 7.5 g
Fiber:Ā 2.5 g
Sugars:Ā 1 g
Mood-Boosting Benefits:
Tofu, the star ingredient in our Tranquil Tofu Scramble, is made from soybeans and is an excellent source of plant-based protein. It's also rich in tryptophan, an essential amino acid that serves as a precursor to serotonin, a neurotransmitter responsible for regulating mood, appetite, and sleep. Consuming tryptophan-rich foods like tofu can help increase serotonin levels, leading to improved mood and overall well-being.
In addition to tofu, this scramble features nutrient-dense vegetables like bell peppers, tomatoes, and spinach, which provide vitamins, minerals, and antioxidants that contribute to a healthy and balanced diet. Nutritional yeast, a popular vegan ingredient, adds a savory, cheesy flavor while providing B vitamins that can further support mood and energy levels.
Give your mornings a mood-boosting upgrade with my Tranquil Tofu Scramble. This delicious and easy-to-make vegan breakfast is not only packed with flavor but also provides essential nutrients that can help improve your mood and set the stage for a productive, happy day. Whether you're new to plant-based eating or a seasoned vegan, this tofu scramble is sure to become a go-to favorite in your breakfast rotation, as it has mine! If you try this recipe, like, comment, or post a photo below. You can also tag me on social @VeginnerCooking and I will repost! šø
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