Tofu Breakfast Bowl Avocado Kale

Enjoy a vibrant and protein-packed start to your morning with this Tofu Breakfast Bowl. Featuring golden, spice-rubbed tofu, sautéed kale, and creamy avocado, this dish offers a nourishing and flavorful meal that is ready in just 25 minutes.

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This bowl combines the satisfying crunch of pan-seared tofu with the freshness of wilted kale and the richness of ripe avocado, creating a balanced breakfast that keeps you fueled.

Ingredients

• Tofu: 200 g (7 oz) firm tofu (pressed and cubed), 1/2 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp sea salt, 1/4 tsp black pepper, 1 tbsp olive oil
• Vegetables: 2 cups kale (stems removed and chopped), 2 green onions (thinly sliced), 1 ripe avocado (peeled, pitted, and sliced), 1 small lemon (cut into wedges)
• Optional Additions: 1 tbsp nutritional yeast, 1 tbsp pumpkin seeds

Instructions

Step 1

Pat the tofu dry with paper towels, then cut into bite-sized cubes.

Step 2

In a bowl, toss the tofu cubes with turmeric, paprika, salt, and pepper until evenly coated.

Step 3

Heat olive oil in a large nonstick skillet over medium heat. Add the tofu and cook for 5–7 minutes, turning occasionally, until golden and slightly crispy on all sides.

Step 4

Push the tofu to one side of the skillet and add the chopped kale. Cook for 2–3 minutes, stirring, until wilted but still bright green.

Step 5

Stir in the green onions and cook for 1 minute more, then remove skillet from heat.

Step 6

Divide the tofu and kale mixture between two bowls.

Step 7

Top each bowl with avocado slices and a sprinkle of nutritional yeast and pumpkin seeds, if using.

Step 8

Serve immediately with lemon wedges for squeezing over the top.

Zusatztipps für die Zubereitung

Ensure the tofu is pressed and patted very dry before cubing to achieve the best crispy texture. Using a large nonstick skillet will help prevent the turmeric-spiced cubes from sticking during the searing process.

Varianten und Anpassungen

You can easily swap the kale for baby spinach or Swiss chard if preferred. To make the bowl even heartier, consider serving the mixture over a base of cooked quinoa or brown rice.

Serviervorschläge

Serve immediately with fresh lemon wedges for a zesty finish. For extra flavor, drizzle with your favorite hot sauce or a dash of gluten-free soy sauce before enjoying.

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This Tofu Breakfast Bowl is a versatile and nourishing dish that proves plant-based breakfasts can be both simple and incredibly satisfying.

Recipe FAQ

→ Can I meal prep these bowls ahead?

Yes, prepare the spiced tofu and sautéed kale up to 3 days in advance. Store separately in airtight containers and add fresh avocado and lemon wedges just before serving.

→ What can I use instead of kale?

Baby spinach or Swiss chard work beautifully as alternatives. Both wilt quickly and maintain their vibrant color when cooked briefly with the tofu.

→ How do I press tofu properly?

Wrap the block in paper towels or a clean kitchen towel, place on a plate, and set something heavy on top for 15-20 minutes. This removes excess moisture for better crisping.

→ Can I add grains to make it more filling?

Absolutely. Cooked quinoa, brown rice, or farro make excellent additions. Prepare about 1/2 cup cooked grains per serving and layer them in the bowl before topping with tofu and vegetables.

→ Is this bowl gluten-free?

The base version is naturally gluten-free. However, if adding soy sauce as a suggested topping, ensure you use a certified gluten-free tamari or coconut aminos instead.

→ How can I add more protein?

Consider adding hemp seeds, a tablespoon of tahini drizzle, or serving with a side of hummus. You could also use extra-firm tofu for a slightly higher protein content.