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Tofu-Vegetables & Avocado Breakfast Scramble

Tofu-Vegetables & Avocado Breakfast Scramble

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Total time:

50 min

Prep time:

30 min

Cook time:

20 min

A vegan, hearty and nutritious fruit and veggie-packed breakfast with a cholesterol-free eggless scramble. Provides an excellent source of protein (24% DV).

ingredients

Serving Size: 4

1 Tbsp. olive oil
3/4 cup yellow onion, diced
2 cloves garlic, minced
3 baby Bella (cremini) mushrooms, stems removed and sliced
1 cup red bell pepper, diced
1/4 tsp. turmeric
1/8 tsp. black pepper
14 oz. organic tofu, (1 package), extra firm*
1 cup kale leaves, chopped
1/4 tsp. sea salt
1 ripe, Fresh California Avocado, peeled and seeded

Remember to check the label when you shop. 
In season Spring - Fall. Learn where to find them

Instructions

  1. In a large sauté pan, heat the olive oil over medium high heat, and sauté the onions until lightly golden.
  2. Add the garlic, mushrooms, and red pepper, and sauté for another 3-5 minutes or until the vegetables are softened and cooked through.
  3. Add the turmeric and pepper and mix to combine with the vegetables.
  4. Reduce the heat to medium, and crumble the tofu into the vegetable mixture.
  5. Cook until tofu is heated through (about 3 minutes), and the mixture is well-combined.
  6. Add the kale and cook until it is slightly wilted.
  7. Dice half of the avocado, add to mixture along with salt; taste and adjust seasonings, adding additional salt, pepper, and turmeric as needed. Divide among plates.
  8. Slice remaining avocado and place on top of the scramble.

Serving Suggestion: Serve with whole grain toast or wrapped in a whole grain tortilla if desired for breakfast, brunch, or a meatless dinner.

Beverage Pairing: Coffee, tea, or seltzer water with a generous splash of 100% orange or grapefruit juice.

*Drained well and pressed for about 30 minutes to remove any moisture.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Calories 220; Total Fat 14 g (Sat 2 g, Trans 0 g, Poly 4 g, Mono 7 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 392 mg; Total Carbohydrates 12 g; Dietary Fiber 5 g; Total Sugars 4 g;  Protein 12 g; Vitamin A 83 mcg; Vitamin C 58 mg; Calcium 102 mg; Iron 2 mg; Vitamin D 0 mcg; Folate 63 mcg

% Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 8%; Iron 10%; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Recipe Tags

  • breakfast
  • brunch
  • cholesterol free
  • eggless
  • kale
  • meatless
  • protein
  • soy
  • tofu
  • turmeric
  • vegan
  • vegetarian

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