Fuel your morning with a vibrant and delicious Turmeric Tofu Scramble with Bell Peppers. This recipe offers a fantastic, plant-based way to enjoy a healthy breakfast, packed with flavor and nutrients. It’s a perfect option when you’re looking for new healthy breakfast ideas.
Key Ingredients & Substitutions
- Firm Tofu: Extra-firm tofu also works well.
- Bell Peppers: Any color bell pepper is suitable.
- Turmeric: Essential for color and flavor; do not substitute for the classic scramble look.
- Nutritional Yeast: Adds a cheesy flavor; omit if you prefer.
Ingredients
Main Ingredients:
- 1 block (14 oz) firm or extra-firm tofu, pressed
- 1 tablespoon olive oil
- 1 medium bell pepper, any color, diced
- 1/2 medium onion, diced
- 2 cloves garlic, minced
Spices & Seasonings:
- 1 teaspoon ground turmeric
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt, or to taste
- 2 tablespoons nutritional yeast (optional)
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 2
- Calories per serving: Approximately 250 calories
- Tools Needed: Large non-stick skillet, potato masher or fork
Step-by-Step Instructions
1. Prepare Your Tofu
Press your block of tofu to remove excess water. This step helps your scramble achieve a better texture. Crumble the pressed tofu into a bowl using your hands or a potato masher until it resembles scrambled eggs.
2. Sauté Your Vegetables
Heat olive oil in a large non-stick skillet over medium heat. Add the diced bell pepper and onion, cooking for 5-7 minutes until they soften. Stir in the minced garlic and cook for another minute until fragrant.
3. Season the Scramble
Add the crumbled tofu to the skillet with the sautéed vegetables. Sprinkle in the turmeric, smoked paprika, black pepper, and salt. If you’re using it, add the nutritional yeast now.
4. Cook Until Heated Through
Stir everything together thoroughly, ensuring the spices coat the tofu evenly. Continue to cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden. Serve immediately for a satisfying healthy breakfast.
Variation Ideas
- Add a handful of fresh spinach or kale during the last few minutes of cooking.
- Stir in a tablespoon of chopped fresh cilantro or parsley before serving.
- Include sliced mushrooms with the bell peppers and onions for more earthy flavor.
- Serve on whole-wheat toast or with a side of avocado for a complete meal.
Storage Instructions
Store any leftover turmeric tofu scramble in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a skillet over medium heat or in the microwave until warm. Avoid overcooking to maintain the best texture.
Frequently Asked Questions
Q: Can you prepare the tofu scramble ahead of time?
A: Yes, you can prep the vegetables and press the tofu a day in advance. Store them separately in the refrigerator.
Q: Is this recipe good for meal prepping?
A: Absolutely! This scramble reheats well, making it a great option for healthy breakfast meal prepping throughout the week.
Q: What kind of tofu is best for scrambling?
A: Firm or extra-firm tofu works best as it crumbles easily and holds its shape during cooking. Avoid silken tofu for this recipe.
Q: Can you adjust the spice level?
A: Yes, you can increase or decrease the amount of smoked paprika or add a pinch of cayenne pepper for more heat.
Q: What other vegetables can you add?
A: Feel free to add zucchini, carrots, or even small broccoli florets for extra nutrients and flavor.
Q: Is this a good source of protein?
A: Yes, tofu is an excellent plant-based protein source, making this a very filling and healthy breakfast.
