Scrambled Tofu Breakfast Bowl

Start your morning with a vibrant and protein-packed Scrambled Tofu Breakfast Bowl. This savory dish features golden, turmeric-infused tofu crumbles paired with earthy sautéed mushrooms and fresh kale, all served over a hearty and fluffy whole wheat couscous base. It is the perfect nutritious start for anyone seeking a delicious vegan and high-protein breakfast option.

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This breakfast bowl is inspired by modern American cuisine, offering a fresh take on traditional scramble dishes. The combination of smoked paprika and nutritional yeast gives the tofu a deeply savory profile that complements the garlicky mushrooms and wilted kale beautifully.

Ingredients

• For the Scrambled Tofu: 200 g (7 oz) firm tofu (drained and crumbled), 1 tbsp olive oil, 1/4 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp ground black pepper, 1/2 tsp sea salt, 1 tbsp nutritional yeast (optional).
• For the Mushrooms: 150 g (5 oz) cremini or button mushrooms (sliced), 1 tbsp olive oil, 2 garlic cloves (minced), 1/4 tsp salt, 1/4 tsp black pepper.
• For the Kale: 60 g (2 cups) kale (stems removed, leaves chopped), 1 tsp olive oil, pinch salt.
• For the Couscous Base: 100 g (2/3 cup) whole wheat couscous, 180 ml (3/4 cup) boiling water, 1/4 tsp salt.
• Garnishes (optional): Chopped fresh parsley, sliced avocado, cherry tomatoes (halved), lemon wedges.

Instructions

1. Prepare the couscous

Place couscous and 1/4 tsp salt in a heatproof bowl. Pour boiling water over, cover, and let stand for 5 minutes. Fluff with a fork and set aside.

2. Make the scrambled tofu

Heat 1 tbsp olive oil in a large skillet over medium heat. Add crumbled tofu, turmeric, paprika, black pepper, and salt. Cook for 5–7 minutes, stirring gently, until heated through and lightly golden. Stir in nutritional yeast if using. Transfer to a plate and cover to keep warm.

3. Sauté the mushrooms

In the same skillet, add 1 tbsp olive oil. Add sliced mushrooms and cook for 4–5 minutes until they begin to brown. Add minced garlic, salt, and pepper; cook for 2 more minutes until fragrant and mushrooms are tender.

4. Sauté the kale

Add 1 tsp olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2–3 minutes, stirring, until wilted and bright green.

5. Assemble the bowls

Divide couscous between 2 bowls. Top with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired. Serve immediately.

Zusatztipps für die Zubereitung

Ensure all packaged ingredients are certified gluten-free if needed. Always check ingredient labels if you have allergies, as this recipe contains wheat (couscous) and may contain soy (tofu). Using a large skillet will provide enough surface area to cook the mushrooms and tofu evenly.

Varianten und Anpassungen

For extra flavor, add a splash of soy sauce or tamari to the tofu while cooking. You can try swapping couscous for quinoa or brown rice for a gluten-free option. If you prefer a bit of heat, sprinkle the finished bowl with chili flakes or your favorite hot sauce.

Serviervorschläge

Serve the bowls immediately while warm. Garnish with fresh parsley, creamy sliced avocado, and tart cherry tomatoes. A squeeze of fresh lemon from the wedges adds a bright acidity that balances the savory elements of the scramble.

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Whether you are looking for a hearty weekday breakfast or a healthy brunch option, this Scrambled Tofu Breakfast Bowl is a versatile choice that delivers on flavor and nutrition. Enjoy your meal and start your day feeling energized!

Recipe FAQ

→ Can I make this dish gluten-free?

Yes, simply substitute the whole wheat couscous with quinoa, brown rice, or certified gluten-free couscous. All other ingredients are naturally gluten-free.

→ How do I store leftovers?

Store each component separately in airtight containers in the refrigerator for up to 3 days. Reheat the tofu, mushrooms, and kale gently in a skillet, and refresh the couscous with a splash of water before serving.

→ What can I use instead of tofu?

Chickpea flour scramble or tempeh crumbles work well as plant-based alternatives. For a non-vegan version, scrambled eggs make an excellent substitute.

→ Can I add other vegetables?

Absolutely. Bell peppers, spinach, diced tomatoes, or zucchini would complement the existing flavors beautifully. Add them during the sautéing step according to their cooking times.

→ Is this suitable for meal prep?

Yes, this dish is excellent for meal prep. Prepare all components in advance and store them separately. Assemble bowls when ready to eat, or portion everything into containers for grab-and-go breakfasts throughout the week.