Start your day with a vibrant and nourishing Tofu Scramble Vegan Breakfast Bowl, a delightful mix of protein-rich tofu, colorful roasted sweet potatoes, and fluffy quinoa. This wholesome breakfast is not only delicious but also packed with nutrients to fuel your morning with energy and satisfaction.
The blend of warm spices and fresh greens brings both flavor and freshness, while creamy avocado slices add a satisfying texture. Perfect as a comforting yet healthy breakfast that can easily be customized and enjoyed any day of the week.
- High in plant-based protein and packed with nutrient-dense vegetables for lasting energy.
- Flavorful spices like turmeric and smoked paprika create an irresistible savory taste.
- Easy to prepare and ideal for batch cooking or meal prep throughout the week.
- Completely vegan, gluten-free, and packed with fiber to keep you full and satisfied.
Ingredients
- Sweet Potatoes: Two medium sweet potatoes peeled and diced to provide natural sweetness and a tender roasted texture.
- Fresh Spinach: Two cups of leafy spinach added for a boost of iron and vibrant green color.
- Ripe Avocado: One sliced avocado for creamy richness and healthy fats.
- Red Onion: One small red onion finely chopped to lend a mild sharpness and sweetness when sautéed.
- Garlic: Two cloves minced for aromatic depth and a subtle savory kick.
- Green Onions: Two chopped green onions for fresh, mild onion flavor and garnish.
- Firm Tofu: 14 ounces drained and crumbled tofu providing plant-based protein and a scramble-like texture.
- Quinoa: One cup rinsed quinoa cooked fluffy to add wholesome grains and fiber.
- Water: Two cups used to cook the quinoa perfectly without stickiness.
- Olive Oil: Two tablespoons divided to sauté vegetables and roast sweet potatoes with a healthy fat.
- Ground Turmeric: Half teaspoon adds vibrant color and subtle earthy flavor with anti-inflammatory benefits.
- Smoked Paprika: Half teaspoon imparts smoky warmth that enhances the tofu scramble taste.
- Ground Cumin: Quarter teaspoon offers a fragrant, nutty undertone balancing the spices.
- Black Pepper: Quarter teaspoon for gentle heat and seasoning.
- Salt: Half teaspoon plus more to taste for overall flavor balance.
- Black Salt (Kala Namak) (optional): A pinch to give an authentic eggy flavor to the tofu scramble if desired.
- Fresh Herbs: Chopped cilantro or parsley for bright, herbal garnish that complements the dish.
Instructions
- Roast the Sweet Potatoes
Preheat your oven to 400°F (200°C). Toss the peeled and diced sweet potatoes with 1 tablespoon of olive oil, salt, and black pepper to evenly coat them. Spread the sweet potatoes in a single layer on a baking sheet and roast for 20-25 minutes until golden and tender, stirring halfway through to ensure even cooking and caramelization.
- Cook the Quinoa
While the sweet potatoes roast, rinse the quinoa under cold water to remove its natural bitterness. Combine the quinoa with 2 cups of water in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes until water is fully absorbed. Remove from heat and let it rest covered for 5 minutes, then fluff with a fork to keep it light and airy.
- Sauté Onions and Garlic
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped red onion and minced garlic, sautéing for 2-3 minutes until the onion becomes translucent and fragrant. This base layer adds sweetness and aroma to our scramble.
- Cook the Tofu with Spices
Add the crumbled firm tofu into the skillet. Sprinkle turmeric, smoked paprika, cumin, black pepper, and salt evenly over the tofu. Stir continuously and cook for 5-7 minutes until the tofu is heated through and lightly golden, which enhances its flavor and texture. If using, sprinkle a pinch of black salt (kala namak) towards the end to impart a subtle egg-like taste.
- Wilt the Spinach
Incorporate the fresh spinach into the skillet and cook for an additional 1-2 minutes until just wilted. The spinach adds moisture, vibrant color, and important nutrients to the scramble. Taste and adjust seasoning as needed for perfect balance.
- Assemble the Breakfast Bowls
Divide the fluffy quinoa evenly among four bowls. Top each with generous portions of the tofu scramble, roasted sweet potatoes, and sliced avocado. Garnish with sliced green onions and chopped fresh cilantro or parsley to add a fresh finishing touch. Serve immediately to enjoy all components warm and flavorful.
- Feel free to add nutritional yeast to the scramble for a cheesy, umami boost without dairy.
- Vegetables can be swapped or enhanced with seasonal favorites like bell peppers or mushrooms.
- This bowl keeps well refrigerated and is ideal for meal prepping for busy mornings.
Storage Tips
Store leftover components separately in airtight containers in the refrigerator for up to 3 days to maintain texture and freshness. Reheat gently in a skillet or microwave before serving to keep flavors vibrant.
Serving Suggestions
Enjoy this vegan breakfast bowl with a side of fresh fruit or your favorite plant-based yogurt for added variety. A drizzle of hot sauce or a sprinkle of seeds can add extra layers of flavor and texture.
- Press the tofu thoroughly before crumbling to achieve a better texture and prevent excess moisture.
- Toast quinoa briefly before boiling for a nuttier flavor enhancement.
- Use black salt sparingly as its flavor can be quite potent and distinctive.
FAQs
- Can I use soft tofu instead of firm tofu?
Firm tofu works best for this recipe because it holds its shape and provides the scramble texture. Soft tofu will be too delicate and may result in a mushy consistency.
- Is quinoa necessary or can I substitute it?
Quinoa adds protein and texture but can be swapped with rice, millet, or another grain of choice depending on preference or dietary needs.
- How can I make this recipe gluten-free?
This recipe is naturally gluten-free using quinoa and fresh vegetables. Just ensure that your spices and condiments are certified gluten-free.
- Can I prepare this recipe ahead of time?
Yes, you can roast sweet potatoes, cook the quinoa, and prepare the tofu scramble in advance. Store them separately and assemble fresh before eating.
- What does black salt (kala namak) taste like?
Black salt has a sulfurous, egg-like aroma and taste that adds an authentic flavor to vegan tofu scrambles mimicking eggs.
- Is this breakfast bowl suitable for kids?
Absolutely! The flavors are mild yet flavorful, and you can adjust seasonings according to your child’s taste preferences.
- Can I add other vegetables?
Yes, feel free to include bell peppers, mushrooms, or tomatoes to increase the nutrient profile and variety.
Tofu Scramble Vegan Bowl
Equipment
- 1 oven Preheat to 400°F (200°C)
- 1 baking sheet
- 1 saucepan
- 1 large skillet
- 1 fork For fluffing quinoa
Ingredients
- 2 medium sweet potatoes peeled and diced
- 2 cups fresh spinach
- 1 ripe avocado sliced
- 1 small red onion finely chopped
- 2 cloves garlic minced
- 2 green onions sliced
- 14 oz firm tofu drained and crumbled
- 1 cup quinoa rinsed
- 2 cups water
- 2 tablespoons olive oil divided
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cumin
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt plus more to taste
- Pinch of black salt kala namak, optional
- Fresh herbs such as cilantro or parsley for garnish
Instructions
- Preheat oven to 400°F (200°C).
- Toss diced sweet potatoes with 1 tablespoon olive oil, salt, and black pepper. Spread on a baking sheet and roast for 20-25 minutes, stirring halfway, until tender and golden.
- In a saucepan, combine rinsed quinoa and water. Bring to a boil, then reduce to a simmer, cover, and cook 15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
- Heat remaining 1 tablespoon olive oil in a large skillet over medium heat. Add chopped onion and garlic and sauté for 2-3 minutes until translucent.
- Add crumbled tofu, turmeric, smoked paprika, cumin, black pepper, and salt to the skillet. Cook while stirring for 5-7 minutes until heated through and lightly golden.
- Sprinkle optional black salt over tofu scramble for eggy flavor if desired.
- Add spinach to the skillet and sauté for 1-2 minutes until just wilted. Adjust seasoning to taste.
- Divide quinoa among four bowls. Top with tofu scramble, roasted sweet potatoes, and avocado slices. Garnish with green onions and fresh herbs.
- Serve immediately while warm.
Notes
- For extra flavor, add nutritional yeast.
- Vegetables can be customized seasonally.
- Great for batch preparation and meal prep.
