Tofu Breakfast Bowl Avocado Kale

A vibrant, protein-packed breakfast bowl featuring golden tofu, sautéed kale, creamy avocado, and a touch of spice for a nourishing start to your day. This contemporary vegan dish is perfect for those seeking a gluten-free and energy-boosting meal that is both easy to prepare and incredibly satisfying.

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The beauty of this breakfast bowl lies in its simplicity and the contrast of textures—from the slightly crispy tofu to the tender wilted kale and the buttery softness of fresh avocado slices. It is a wholesome way to fuel your morning with clean ingredients.

Ingredients

• Tofu: 200 g (7 oz) firm tofu (pressed and cubed), 1/2 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp sea salt, 1/4 tsp black pepper, 1 tbsp olive oil.
• Vegetables: 2 cups kale (stems removed and chopped), 2 green onions (thinly sliced), 1 ripe avocado (peeled, pitted, and sliced), 1 small lemon (cut into wedges).
• Optional Additions: 1 tbsp nutritional yeast, 1 tbsp pumpkin seeds.

Instructions

Step 1

Pat the tofu dry with paper towels, then cut into bite-sized cubes.

Step 2

In a bowl, toss the tofu cubes with turmeric, paprika, salt, and pepper until evenly coated.

Step 3

Heat olive oil in a large nonstick skillet over medium heat. Add the tofu and cook for 5–7 minutes, turning occasionally, until golden and slightly crispy on all sides.

Step 4

Push the tofu to one side of the skillet and add the chopped kale. Cook for 2–3 minutes, stirring, until wilted but still bright green.

Step 5

Stir in the green onions and cook for 1 minute more, then remove skillet from heat.

Step 6

Divide the tofu and kale mixture between two bowls.

Step 7

Top each bowl with avocado slices and a sprinkle of nutritional yeast and pumpkin seeds, if using.

Step 8

Serve immediately with lemon wedges for squeezing over the top.

Zusatztipps für die Zubereitung

Ensure the tofu is pressed thoroughly before cubing to achieve the best texture. Using a high-quality nonstick skillet will help the tofu brown beautifully without sticking to the pan.

Varianten und Anpassungen

You can easily swap the kale for baby spinach or Swiss chard depending on what you have on hand. For a more substantial meal, serve the tofu and vegetables over a base of cooked quinoa or brown rice.

Serviervorschläge

Drizzle with your favorite hot sauce or a dash of gluten-free soy sauce for an extra flavor boost. The fresh lemon wedges are essential to brighten the savory notes of the spices and avocado.

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This Tofu Breakfast Bowl is a testament to how delicious and simple vegan cooking can be. Enjoy your nourishing meal and the vibrant energy it brings to your day!

Recipe FAQs

→ How do I press tofu properly?

Wrap the block in clean paper towels or a kitchen towel, place on a plate, and set something heavy on top like a skillet or canned goods. Let it press for 15-20 minutes to remove excess moisture before cubing and cooking.

→ Can I make this bowl ahead of time?

The tofu and kale mixture can be cooked ahead and stored in the refrigerator for 2-3 days. Reheat in a skillet before serving. Add fresh avocado and lemon just before eating for best texture and flavor.

→ What can I substitute for kale?

Baby spinach works beautifully and cooks faster. Swiss chard adds a slightly earthy taste, while collard greens provide more structure and require a few extra minutes of cooking time.

→ How do I get the tofu really crispy?

Make sure to press the tofu thoroughly to remove moisture, use a well-heated skillet with enough oil, and avoid overcrowding the pan. Let the cubes develop a golden crust before turning them.

→ Is this bowl freezer-friendly?

The cooked tofu and kale mixture freezes well for up to 2 months. Thaw overnight in the refrigerator and reheat in a skillet. Avocado should always be added fresh after reheating.