Craving a nutritious and satisfying morning meal? This Turmeric Tofu Scramble with Kale is a fantastic easy healthy breakfast idea, packed with flavor and vibrant ingredients to kickstart your day. You’ll love how simple and quick it is to prepare.
Key Ingredients & Substitutions:
- Extra-Firm Tofu: Silken tofu won’t work here; you need the firm texture.
- Nutritional Yeast: Adds a cheesy, umami flavor. If you don’t have it, you can skip it, but it enhances the taste.
- Turmeric: Essential for color and its anti-inflammatory benefits.
- Kale: Any sturdy green like spinach or collard greens can be used.
Ingredients:
Main:
- 1 block (14 oz) extra-firm tofu, pressed and crumbled
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 cups chopped kale
- 1/4 cup vegetable broth or water
Spices & Seasoning:
- 1 teaspoon turmeric powder
- 1/2 teaspoon black salt (kala namak) (optional, for an eggy flavor)
- 1/4 cup nutritional yeast
- Salt and black pepper to taste
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
- Tools Needed: Large non-stick skillet, spatula
Step-by-Step Instructions:
1. Sauté Aromatics
Heat olive oil in a large non-stick skillet over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Scramble the Tofu
Add the crumbled tofu to the skillet. Use your spatula to break it down further into smaller pieces resembling scrambled eggs. Cook for 5-7 minutes, stirring occasionally, allowing the tofu to brown slightly.
3. Season and Add Kale
Sprinkle the turmeric powder, black salt (if using), nutritional yeast, salt, and pepper over the tofu. Stir well to combine and coat all the tofu pieces. Add the chopped kale and vegetable broth or water.
4. Wilt the Kale
Cover the skillet and cook for 3-5 minutes, or until the kale has wilted and softened. Stir everything together one last time. Taste and adjust seasonings as needed for your perfect easy healthy breakfast idea.
Variation Ideas:
- Add diced bell peppers or mushrooms with the onion for extra vegetables.
- Stir in a spoonful of your favorite salsa at the end for a zesty kick.
- Serve it in a whole-wheat tortilla for a breakfast burrito.
- Top with avocado slices or fresh cilantro for added flavor and healthy fats.
Storage Instructions:
You can store any leftover Turmeric Tofu Scramble with Kale in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a microwave or a skillet over medium heat until warmed through. Add a splash of water or broth if it seems dry.
Frequently Asked Questions (FAQ):
Q: Do I really need to press the tofu?
A: Yes, pressing the tofu removes excess water, which improves its texture and allows it to absorb flavors better.
Q: Can I make this ahead of time?
A: Absolutely! This is a great meal prep option. Simply reheat it when you’re ready to eat.
Q: What if I don’t have nutritional yeast?
A: You can omit it, but it contributes a unique savory, cheesy flavor that complements the scramble.
Q: Is black salt necessary for this recipe?
A: Black salt (kala namak) gives the tofu an “eggy” sulfurous taste. If you don’t like that flavor or don’t have it, you can skip it.
Q: Can I use frozen kale?
A: Yes, you can use frozen chopped kale. Just add it directly to the skillet with the tofu and cook until defrosted and tender.
Q: Is this recipe good for weight loss?
A: Yes, this Turmeric Tofu Scramble with Kale is a fantastic easy healthy breakfast idea due to its high protein, fiber, and low calorie content, making it a satiating and nutritious choice.
