Description
This Spinach and Mushroom Tofu Scramble is a flavorful, protein-packed breakfast or brunch option, perfect for those following a plant-based diet. With firm tofu, fresh spinach, savory mushrooms, and a blend of aromatic spices, this dish is both nutritious and satisfying.
Ingredients
- 14 ounces firm tofu (pressed to remove excess moisture)
- 2 cups fresh spinach (or frozen, thawed and drained)
- 1 cup mushrooms (cremini or button, sliced)
- 1/2 medium onion (about 1/2 cup, chopped)
- 1 teaspoon garlic powder
- 1/2 teaspoon turmeric (for golden color and anti-inflammatory properties)
- Black pepper (to taste)
- 1 tablespoon olive oil (for sautéing)
Instructions
Step 1: Prep Your Ingredients
Begin by preparing your ingredients. Press the firm tofu by placing it between paper towels or using a tofu press for about 15 minutes to remove excess moisture. While the tofu presses, slice the mushrooms and chop the onion. Rinse the spinach thoroughly under cold water, then pat dry with kitchen towels or allow it to air dry slightly.
Step 2: Sauté Onions & Mushrooms
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once the oil is heated, add the chopped onion and sauté for about 3 minutes until soft and translucent. Add the sliced mushrooms, salt, and freshly cracked black pepper to taste. Stir occasionally and cook until the mushrooms are browned, which should take around 5 minutes.
Step 3: Crumble the Tofu
Once the onions and mushrooms are cooked, take the pressed tofu and crumble it into small chunks using your hands or a fork. Add the crumbled tofu directly into the skillet with the onion and mushroom mixture, stirring well to distribute the tofu evenly.
Step 4: Add Seasonings and Cook the Greens
Sprinkle the garlic powder and turmeric over the tofu mixture, stirring to coat the tofu evenly with the spices. Cook on medium heat for another 5 minutes, stirring occasionally to ensure the tofu absorbs the flavors. If needed, lightly scrape the bottom of the pan to prevent sticking. Once the tofu is well-cooked, add the fresh spinach to the skillet. Stir the spinach in and cook for 2-3 minutes until the spinach wilts down.
Step 5: Serve Hot
Once everything is well-cooked and the spinach has wilted, remove the skillet from the heat. Taste and adjust the seasoning if desired. Serve your spinach and mushroom tofu scramble immediately, alongside toast, avocado, or any sides you prefer. It’s perfect with a hot cup of coffee, tea, or a refreshing herbal drink!
Notes
- Enjoy with a side of toasted bread or avocado for extra richness.
- Pair with a smoothie or fresh fruit for a balanced breakfast.
- Customize the scramble with other vegetables like bell peppers, zucchini, or tomatoes for additional flavor and nutrition.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Calories: 220
- Sugar: 3g
- Fat: 14g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 20g
