Start your day with a burst of flavor and nutrition by making these delicious Turmeric Tofu Scramble Wraps. This healthy breakfast wrap offers a protein-packed and vibrant meal, perfect for a quick and satisfying start.
Key Ingredients & Substitutions:
- Firm Tofu: Use extra-firm tofu for a less watery scramble.
- Turmeric: Don’t skip this for color and flavor!
- Nutritional Yeast: Adds a cheesy, umami depth.
- Tortillas: Opt for whole wheat or gluten-free tortillas for a healthier option.
Ingredients:
Main Ingredients:
- 1 block (14 oz) firm or extra-firm tofu, pressed
- 1 tablespoon olive oil
- 1/2 cup finely diced onion
- 1/2 cup diced bell pepper (any color)
- 2 cups fresh spinach
- 4 large tortillas
Spices & Seasonings:
- 1 teaspoon turmeric powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black salt (kala namak), optional, for an “eggy” flavor
- 2 tablespoons nutritional yeast
- Salt and black pepper to taste
Optional Toppings:
- Salsa
- Avocado slices
- Fresh cilantro
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 4 healthy breakfast wraps
- Tools Needed: Large skillet, spatula
Step-by-Step Instructions:
1. Prepare the Tofu
Crumble the pressed tofu into a bowl using your hands or a fork. Aim for varied textures, mimicking scrambled eggs. Set this aside while you prepare your vegetables.
2. Sauté the Vegetables
Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, cooking until they soften, about 3-5 minutes. This creates a flavorful base for your healthy breakfast wraps.
3. Season the Tofu Scramble
Add the crumbled tofu to the skillet with the cooked vegetables. Sprinkle in the turmeric powder, garlic powder, black salt (if using), nutritional yeast, salt, and pepper. Stir well to coat the tofu evenly.
4. Cook the Scramble
Cook the tofu mixture for 5-7 minutes, stirring occasionally. You want the tofu to dry out slightly and develop some golden edges. This enhances the texture of your healthy breakfast wraps.
5. Wilt the Spinach
Stir in the fresh spinach and continue to cook for 1-2 minutes, until it wilts down into the scramble. This adds a boost of nutrients to your delicious wraps.
6. Assemble Your Wraps
Warm your tortillas according to package directions. Divide the turmeric tofu scramble evenly among the four tortillas. Add any optional toppings you desire, then carefully roll up your healthy breakfast wraps.
Variation Ideas:
- Add diced mushrooms or zucchini for more vegetables.
- Include a dash of cayenne pepper or hot sauce for a spicy kick.
- Mix in some plant-based cheese shreds for extra creaminess.
- Serve in lettuce cups for a low-carb alternative to healthy breakfast wraps.
Storage Instructions:
Store any leftover turmeric tofu scramble in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through. You can also assemble wraps just before eating for the best experience.
Frequently Asked Questions (FAQ):
Q: Can I prepare the tofu scramble ahead of time?
A: Yes, you can cook the scramble and store it in the fridge for up to 3 days. Assemble your healthy breakfast wraps just before serving.
Q: What is black salt (kala namak) and why is it used?
A: Black salt is a rock salt with a unique sulfuric taste, often used in vegan cooking to mimic the flavor of eggs. It’s optional but enhances the “eggy” taste of your healthy breakfast wraps.
Q: Do I have to press the tofu?
A: Pressing the tofu removes excess water, which leads to a firmer, less watery scramble. While not strictly necessary, it greatly improves the texture of your healthy breakfast wraps.
Q: Can I use different vegetables?
A: Absolutely! Feel free to use your favorite vegetables like mushrooms, kale, or zucchini in your healthy breakfast wraps.
Q: Are these wraps gluten-free?
A: They can be if you use certified gluten-free tortillas. The rest of the ingredients are naturally gluten-free.
Q: How can I make these wraps spicier?
A: Add a pinch of red pepper flakes, a dash of hot sauce, or include some diced jalapeños when sautéing the vegetables for a spicier kick to your healthy breakfast wraps.
