Craving a delicious and energizing morning meal? This Turmeric Tofu Scramble with Kale is a fantastic healthy breakfast protein idea that’s quick to prepare and packed with flavor, making your mornings brighter.
Key Ingredients & Substitutions:
- Extra-Firm Tofu: Use medium-firm for a softer scramble, but extra-firm holds up best.
- Nutritional Yeast: Essential for cheesy flavor; omit if unavailable.
- Turmeric: Provides vibrant color and health benefits; don’t skip it!
- Kale: Spinach or other leafy greens work well too.
- Onion & Garlic: For a savory base.
- Black Salt (Kala Namak): Gives an eggy flavor, but optional.
Ingredients:
Main:
- 1 block (14 oz) extra-firm tofu, pressed
- 1 tablespoon olive oil
- 1/2 small onion, finely diced
- 2 cloves garlic, minced
- 2 cups chopped kale, stems removed
Spices & Flavor:
- 1 teaspoon turmeric powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 cup nutritional yeast
- 1/4 teaspoon black salt (kala namak), optional
- 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 kcal
- Tools Needed: Large skillet, fork or potato masher
Step-by-Step Instructions:
1. Prepare the Tofu
Press your extra-firm tofu for at least 15 minutes to remove excess water. Then, crumble the tofu into a bowl using a fork or your hands until it resembles scrambled eggs. This is your base for a healthy breakfast protein idea.
2. Sauté Aromatics
Heat olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until it softens. Stir in the minced garlic and cook for another minute until fragrant.
3. Add Spices and Tofu
Stir in the turmeric powder, garlic powder, and onion powder with the sautéed aromatics. Then, add the crumbled tofu to the skillet. Cook for 5-7 minutes, stirring occasionally, allowing the tofu to heat through and absorb the flavors.
4. Introduce Kale and Nutritional Yeast
Add the chopped kale to the skillet and cook until it wilts, about 2-3 minutes. Stir in the nutritional yeast and black salt (if using), then season with salt and pepper to your taste. Ensure everything is well combined and heated through.
5. Serve Your Scramble
Dish out your delicious turmeric tofu scramble immediately. Enjoy this healthy breakfast protein idea on its own, with toast, or alongside some avocado.
Variation Ideas:
- Add diced bell peppers or mushrooms with the onion for extra veggies.
- Stir in a spoonful of salsa or hot sauce at the end for a kick.
- Top with fresh cilantro or green onions before serving.
- Mix in a tablespoon of plant-based milk or cream cheese for a creamier texture.
Storage Instructions:
Store any leftover turmeric tofu scramble in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm it gently in a skillet over medium heat or in the microwave until heated through. Add a splash of water or plant-based milk if it seems dry.
Frequently Asked Questions (FAQ):
Q: Why do I need to press the tofu?
A: Pressing tofu removes excess water, which helps it absorb flavors better and gives it a firmer, less watery texture in your scramble.
Q: Can I use silken tofu for this recipe?
A: Silken tofu is too soft for a scramble and will result in a mushy texture. Extra-firm or firm tofu works best for this healthy breakfast protein idea.
Q: What does nutritional yeast do?
A: Nutritional yeast adds a cheesy, umami flavor to the scramble, making it taste richer and more satisfying.
Q: Is black salt necessary?
A: Black salt (kala namak) gives the tofu scramble an “eggy” flavor due to its sulfur content. It’s optional, but highly recommended for a more authentic scramble taste.
Q: Can I prepare this ahead of time?
A: You can chop your vegetables and press your tofu the day before. The scramble itself is best enjoyed fresh but reheats well.
Q: What are other healthy breakfast protein ideas that are plant-based?
A: Other plant-based healthy breakfast protein ideas include lentil patties, chickpea flour omelets, or protein-packed smoothies.
