Crumbled firm tofu cooked with mushrooms, peppers and spinach until it looks and eats like scrambled egg, served in warm corn tortillas. Vegan, and the biggest protein number among the breakfasts.
- Ready in13 minutes
- Prep5 min
- Cook8 min
- Serves1
Ingredients
- 200 g firm tofu
- 60 g spinach
- 80 g mushrooms
- 60 g peppers (bell)
- 10 g olive oil
- 2 tortillas corn tortillas
Method
- Press the tofu between kitchen paper for a few minutes, then crumble it into a bowl with your hands. Season with salt, pepper and a pinch of turmeric if you have it, for colour.
- Slice the mushrooms and dice the pepper.
- Heat the olive oil in a large pan over medium-high heat. Cook the mushrooms and pepper for three minutes.
- Add the tofu and cook for four to five minutes, stirring now and then, until it is hot through and a little golden at the edges. Stir in the spinach until it wilts.
- Warm the tortillas in a dry pan for thirty seconds a side and fill them.
What this plate gives you
Two hundred grams of firm tofu is the reason a vegan breakfast reaches 42 g of protein, more than most egg plates in this library. The 30 g of fat comes from the tofu and the oil, so this is not a light breakfast; at 537 calories it is about a quarter of a 2,000-calorie day. The corn tortillas keep it gluten-free and add most of the 37 g of carbohydrate. The tofu has to be pressed and crumbled dry before it hits the pan, or it steams instead of browning.
Swaps
- Black beans in place of one tortilla: more fibre, about the same calories.
- Kale for the spinach: it holds up better if you reheat the scramble.
- A pinch of turmeric and black salt: the colour and the sulphur note of eggs, no change to the numbers.
Keeping it
Tofu scramble reheats well. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Keep the tortillas separate and warm them when you eat.
