Nutrient-rich Veggie Tofu Scramble
This Vibrant Veggie Tofu Scramble with Mushroom & Basil is my one of my very favorite breakfast dishes. The tofu provides a wonderful source of protein; it contains all nine essential amino acids. The mushrooms, tomatoes and nutritional yeast add a savory, umami rich depth of flavor.
Cruciferous rich kale adds a nice vibrant green and subtle earthy sweetness. The aromatic fresh basil brightens the dish offering one final flavor burst.
Cruciferous vegetables, what’s the hype?
Cruciferous vegetables, such as kale, bok choy, collard greens, napa cabbage, Brussels sprouts, broccoli, cauliflower, arugula, and watercress, offer several health benefits. Do your body a favor and add them to your dishes whenever possible. They are not only rich in fiber, vitamins, and minerals, but also antioxidants such as sulforaphane, a powerful compound that may boost the immune system and reduce our risk for certain diseases.
Not Just for Breakfast
Enjoy this vegan tofu scramble any time of day. I love this Veggie Tofu Scramble with Mushroom & Basil served for breakfast with whole grain toast or roasted red pepper and potatoes. It’s also fabulous all day long. Rolled into a tortilla and topped with avocado and your favorite hot sauce, it makes for a filling and satisfying lunch or dinner.
Cholesterol Free
This plant-based Tofu Scramble is relatively low in saturated fat and totally devoid of cholesterol. Plants don’t contain cholesterol. The only source of cholesterol in our diets are animal foods such as meat, dairy & eggs. A plant-abased diet is a cholesterol free diet.
Disease-risk Minimizing Foods
A plant-based diet tends to be high in antioxidants and phytonutrients. It also tends to be high in dietary fiber, low in saturated fat and totally devoid of cholesterol. Studies indicate that these are the components of a disease-risk minimizing diet. Swapping out a breakfast of eggs and sausage for a nutrient rich, savory and satisfying dish like this Veggie Tofu Scramble with Mushroom & Basil is a health promoting choice.
Veggie Tofu Scramble with Mushroom & Basil
Ingredients
- 1 14- ounce package firm or extra-firm tofu drained
- 2 tablespoons nutritional yeast
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon ground cumin
- ½ teaspoon ground turmeric
- 2 cups destemmed chopped kale
- ¾ cup halved cherry tomatoes
- 1 tablespoon olive oil
- 1 small yellow onion diced
- 3 cloves garlic minced
- 8 ounces white, baby bella, button, cremini, or portobello mushrooms sliced
- ¼ cup fresh basil sliced into chiffonade (thin ribbons)
- Hot sauce, freshly squeezed lemon juice, diced avocado, and/or nutritional yeast optional, for serving
Instructions
- In a medium mixing bowl, crumble the tofu with your hands or a fork until no large pieces remain. Add the nutritional yeast, salt, pepper, cumin, and turmeric and stir until well combined. Add the kale and tomatoes.
- Heat the oil in a large skillet over medium-high heat. Add the onions and a pinch of salt. Cook for 4-6 minutes or until softened. Add the garlic and sauté for 30 seconds. Add the mushrooms and cook for 6 minutes or until their moisture releases and cooks off and they begin to soften and brown.
- Add the crumbled tofu mixture to the skillet and cook for 5-6 minutes, stirring occasionally, or until the tofu is heated through and the kale has wilted. Turn off the heat and stir in the basil.
- Serve hot with optional toppings, if desired.
