Protein-Packed Vegan Breakfast or Brunch: Scrambled Tofu Recipe
Cruelty-free Brunch
The food I missed most when I went vegan was scrambled eggs. Brunch, I thought, would never be the same again. But I was delighted to find that Mother Nature provides a plant-based option for everything. Even better, the vegan version is packed with nutrients that protect your body and strengthen your health. Give it a try - here is my scrambled tofu recipe for a protein-packed breakfast or brunch that is super quick to make.
Vegan Protein
Eggs are traditionally seen as a great breakfast food because of their protein content. But going vegan does not mean going without protein. Soybeans contains all essential amino acids, which means tofu classes as a complete protein, just like eggs and meat.
Out of the three macronutrients (protein, fat and carbohydrates), protein is the most filling. One of the reasons for this is that it reduces levels of ghrelin, the hormone that regulates appetite. Protein also helps your body to build strong bones and maintain energy levels. Having a protein-rich breakfast, like scrambled tofu, helps keep you satisfied and energized till lunch and beyond.
Plant Powerhouse
However, unlike animal protein, tofu comes with a long list of compelling reasons why you will benefit from adding it to your diet.
Tofu is packed with fiber. Fiber is essential for a number of reasons. It slows down the absorption of sugar, which helps keep your blood sugar balanced - this means fewer insulin spikes and better appetite control. It feeds the good bacteria in your gut, which supports your immune system - this fights inflammation and helps keep you strong and healthy. Fiber also keeps you regular, which helps pull toxins out of your digestive system.
But there’s more. Tofu has been extensively studied for its role in disease prevention, and evidence shows that it lowers the risk of heart disease and certain cancers, improves skin health, lifts mood and even reduces the symptoms of PMS.
And of course, tofu is cruelty-free. What’s not to love about this breakfast food?
So, without further ado, here is my recipe for scrambled tofu. You can really go to town with this recipe by adding mushrooms or other vegetables, or serving it alongside other brunch favorites. My current obsession: piled onto toasted sourdough and topped with smashed avocado.
Scrambled Tofu Recipe
Serves 2
Ingredients:
1 tbsp olive oil
1 packet (8oz) firm tofu (drained and crumbled into bite-sized pieces)
1/4 - 1/2 tsp turmeric powder
1/4 tsp smoked paprika
2 tbsp water
Pinch of pink salt (or use black salt for an eggy flavor)
Pinch of black pepper
Small handful parsley (optional)
Method:
• In a small bowl, mix together the water, turmeric, paprika, salt and pepper.
• Heat the olive oil in a frying pan, and add the tofu.
• Pour the flavoring into the pan, stir into the tofu, and cook for 2-4 minutes or until the mixture is piping hot.
• Serve with a sprinkle of fresh parsley.
• You can create different flavors by adding garlic, mushrooms, peppers, leeks, or other vegetables.
There you have it: a vegan breakfast recipe that’s quick, tasty, and plant-protein-packed. How will you serve yours?
Enjoy!
MF, xox
References:
https://pubmed.ncbi.nlm.nih.gov/16469977/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/