Tofu scramble and avocado toast
A healthy and delicious breakfast recipe combining a savory tofu scramble with seasoned vegetables, including onions, mushrooms, broccoli, and spinach, perfectly paired with creamy avocado toast on hearty multi-grain bread. Bursting with flavor from thyme, garlic powder, mustard, sea salt, and a dash of black pepper, this easy-to-make dish makes for a nutritious start to your day.
- 06 Jun 2024
- Cook time 12 min
- Prep time 15 min
- 2 Servings
- 14 Ingredients
Tofu scramble and avocado toast is a delicious and nutritious meal that's perfect for breakfast, lunch, or even a light dinner. Packed with protein from the tofu, and loaded with vitamins and healthy fats from the vegetables and avocado, this recipe is a great way to start or end your day on a healthy note.
Ingredients:
Instructions:
- Drain the tofu and pat it dry with paper towels. Crumble the tofu into small pieces using a fork or your hands.
- Heat 1 tbsp of olive oil in a large skillet over medium heat.
- Add the chopped red onion and sliced mushrooms to the skillet. Cook for about 5 minutes, stirring occasionally, until they become tender.
- Add the broccoli florets to the skillet and continue to cook for an additional 5-7 minutes, or until the broccoli is tender.
- Push the cooked vegetables to one side of the skillet.
- Add the crumbled tofu to the empty side and cook for about 2 minutes.
- Stir in the dried thyme, garlic powder, and 3 tsp of sea salt.
- Mix the tofu with the vegetables and cook for another 5 minutes, allowing the flavors to meld.
- Add the mustard and spinach, cooking until the spinach wilts, about 2 minutes.
- While the tofu scramble is cooking, toast the multi-grain bread slices to your liking.
- Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork until smooth or chunky, as per your preference.
- Season the mashed avocado with a dash of salt and black pepper.
- Spread the mashed avocado generously onto the toasted multi-grain bread slices.
- Divide the tofu scramble evenly between two plates and serve alongside the avocado toast.
- Enjoy your delicious and healthy tofu scramble with avocado toast immediately while it's hot.
Tips:
- Press the tofu before cooking to remove excess moisture, which will help it absorb more flavors.
- For a creamier texture, you can blend the tofu before cooking.
- Add a pinch of turmeric to the tofu scramble for a vibrant color and added health benefits.
- Toast your bread before adding the avocado to ensure a crunchy texture.
- Mash the avocado with a fork and add a dash of lemon juice to prevent it from browning and enhance the flavor.
- Experiment with other vegetables or herbs, such as bell peppers or fresh cilantro, to customize your scramble.
Enjoy your tofu scramble and avocado toast, a delectable combination that not only satisfies your taste buds but also provides a balanced meal full of protein, vitamins, and healthy fats. This dish is a testament to how simple ingredients can be transformed into a delightful and nutritious culinary experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 460kcal | 18% |
| Protein | |
| Protein 27g | 18% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 16g | 40% |
| Sugar 9g | 9% |
| Fat | |
| Fat 30g | 37% |
| Saturated 4.54g | 15% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 120mg | 22% |
| Vitamin B1 0.44mg | 37% |
| Vitamin B2 0.70mg | 54% |
| Vitamin B3 7mg | 44% |
| Vitamin B6 0.85mg | 50% |
| Vitamin B9 330ug | 82% |
| Vitamin B12 0.02ug | 1% |
| Vitamin C 130mg | 146% |
| Vitamin E 3.15mg | 21% |
| Vitamin K 310ug | 262% |
| Minerals | |
| Calcium, Ca 380mg | 29% |
| Copper, Cu 0.93mg | 0% |
| Iron, Fe 7mg | 62% |
| Magnesium, Mg 180mg | 42% |
| Phosphorus, P 480mg | 38% |
| Potassium, K 1610mg | 47% |
| Selenium, Se 45ug | 82% |
| Sodium, Na 1220mg | 81% |
| Zinc, Zn 3.54mg | 32% |
| Water | |
| Water 490g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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