Save to Pinterest Start your morning on a vibrant note with this protein-packed Scrambled Tofu Breakfast Bowl. It’s a colorful medley of textures and flavors, combining savory, turmeric-infused tofu with earthy mushrooms and tender, garlicky kale. Served over a hearty base of whole wheat couscous, this dish offers a nutritious and satisfying alternative to traditional egg breakfasts that will keep you energized until lunch.
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This recipe brings a modern twist to plant-based dining, focusing on fresh ingredients and bold spices like smoked paprika and turmeric. Whether you're a long-time vegan or simply looking to incorporate more meatless meals into your routine, this bowl is a feast for both the eyes and the palate.
Ingredients
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- For the Scrambled Tofu: 200 g (7 oz) firm tofu (drained and crumbled), 1 tbsp olive oil, 1/4 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp ground black pepper, 1/2 tsp sea salt, 1 tbsp nutritional yeast (optional).
- For the Mushrooms: 150 g (5 oz) cremini or button mushrooms (sliced), 1 tbsp olive oil, 2 garlic cloves (minced), 1/4 tsp salt, 1/4 tsp black pepper.
- For the Kale: 60 g (2 cups) kale (stems removed, leaves chopped), 1 tsp olive oil, pinch salt.
- For the Couscous Base: 100 g (2/3 cup) whole wheat couscous, 180 ml (3/4 cup) boiling water, 1/4 tsp salt.
- Garnishes (optional): Chopped fresh parsley, sliced avocado, cherry tomatoes (halved), lemon wedges.
Instructions
- Prepare the couscous
- Place the whole wheat couscous and 1/4 tsp salt in a heatproof bowl. Pour the boiling water over the mixture, cover immediately, and let it stand for 5 minutes. Once ready, fluff the couscous with a fork and set aside.
- Make the scrambled tofu
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add the crumbled tofu, turmeric, paprika, black pepper, and salt. Cook for 5–7 minutes, stirring gently, until the tofu is heated through and lightly golden. If using, stir in the nutritional yeast for a cheesy flavor. Transfer the tofu to a plate and cover to keep warm.
- Sauté the mushrooms
- In the same skillet, add another 1 tbsp of olive oil. Add the sliced mushrooms and cook for 4–5 minutes until they begin to brown. Stir in the minced garlic, salt, and pepper, and cook for 2 more minutes until the garlic is fragrant and mushrooms are tender.
- Sauté the kale
- Add 1 tsp of olive oil to the skillet along with the chopped kale and a pinch of salt. Cook for 2–3 minutes, stirring constantly, until the leaves are wilted and turn a bright green.
- Assemble the bowls
- Divide the fluffed couscous between two bowls. Top each with equal portions of the scrambled tofu, sautéed mushrooms, and kale. Add your choice of garnishes and serve immediately.
Zusatztipps für die Zubereitung
To ensure the best texture for your scramble, use firm or extra-firm tofu and press it slightly before crumbling to remove excess moisture. The nutritional yeast is highly recommended as it adds a savory, umami depth that perfectly complements the turmeric and smoked paprika.
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Varianten und Anpassungen
For a gluten-free version of this breakfast bowl, you can easily swap the whole wheat couscous for quinoa, brown rice, or even cauliflower rice. If you don't have kale on hand, fresh spinach or Swiss chard work as excellent leafy green substitutes.
Serviervorschläge
Enhance the dish with fresh garnishes like sliced avocado for creaminess and halved cherry tomatoes for a burst of acidity. A squeeze of fresh lemon juice over the kale and tofu just before serving helps brighten all the flavors in the bowl.
Save to Pinterest Whether enjoyed on a slow weekend morning or as a prepared weekday fuel, this Scrambled Tofu Breakfast Bowl is a testament to how delicious and energizing a vegan breakfast can be. Enjoy your healthy start!
Recipe FAQs
- → What makes the tofu taste like eggs?
The combination of turmeric gives the tofu its golden color, while smoked paprika and nutritional yeast create a savory, umami-rich flavor profile reminiscent of traditional scrambled eggs.
- → Can I make this breakfast bowl gluten-free?
Absolutely! Simply substitute the whole wheat couscous with quinoa, brown rice, or certified gluten-free couscous to accommodate gluten-free dietary needs.
- → How long does this bowl keep for meal prep?
The components can be stored separately in airtight containers for up to 3-4 days. Reheat the tofu, mushrooms, and kale gently, then serve over freshly prepared couscous for best texture.
- → What protein alternatives can I use?
While tofu works beautifully here, you could also use chickpea flour scramble, tempeh crumbles, or even white beans for a different protein-rich variation.
- → Can I add other vegetables to this bowl?
Certainly! Spinach, bell peppers, diced onions, cherry tomatoes, or roasted sweet potatoes would all complement the existing flavors and add more variety to your morning meal.
- → Is nutritional yeast necessary for this dish?
Nutritional yeast is optional but recommended—it adds a subtle cheesy, nutty flavor that enhances the overall savory profile of the tofu scramble.
