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9 Make-Ahead Breakfast Ideas: Curry Tofu Scramble
Make-ahead breakfasts that will keep you fuelled all day long. These recipes are healthy, delicious, and easy to prepare.
Ingredients
- 350 g tofu, extra firm
- 2 tbsp olive oil, extra virgin
- 3 cloves garlic, large, finely chopped
- 1/2 red onion, large, finely chopped
- 1 red bell pepper, washed, deseeded, cut in small cubes
- 2 green chili, washed, finely chopped
- 1½ tsp curry powder
- 1 tsp salt, sea salt or adjust to taste
- 1 tsp cumin powder
- ½ tsp garam masala
- ⅓ cup cilantro, fresh, washed, finely chopped
- 1 tbsp lemon, fresh, juice
Instructions
- Remove the excess water from the tofu. If you have 15 minutes, press the tofu using a heavy pot. This will dry it out and get rid of any remaining moisture. Make sure your pot is clean before you start, as the bottom will come in direct contact with the block of tofu. Use a fork to break the tofu into small pieces, then set it aside.
- Start by heating a large skillet over medium heat.
- Then, add 1 tablespoon of olive oil to the pan.
- Add the garlic, and onion, and let them brown.
- Add and sauté the red pepper for a few minutes, or longer if you prefer them softer.
- Sprinkle the spices and salt over the red pepper mixture along with the chillies and stir gently.
- Add the crumbled tofu to the pan and stir until it is fully mixed in.
- Cook for a further 5 minutes, allowing all the flavours to come together.
- Add lemon juice and cilantro for garnish. Enjoy while hot with wholegrain toast, roti, quinoa, salad or potatoes.
Notes
- Tofu is packed in water, so make sure you drain the liquid before cooking.
- The liquid can be used as vegan broth for vegan soups and sauces.
- Extra firm tofu will hold its shape more than soft tofu, which breaks down easily when cooked, giving you a chunkier texture and crumblier vegan scrambled eggs.
- If you're strapped for time, press the tofu the night before so it's drained and ready to use. You can also chop and prep the ingredients the night before, which makes meal prep super-fast and super-easy.
- Tofu absorbs flavour very well - spices, sauce or marinades. I love the fact that you can eat it raw, making it a great addition to salads or smoothies.
- The peppers have a little crunch, so if you want them softer, cook them for a few minutes longer.
- You may adjust the heat by adding more or less green chilli.
- Lemon juice adds a zest of freshness at the end, but you may also use lime juice.
- You may also add other veggies to this, such as zucchini, corn, or eggplant.
- This vegan tofu scramble is best served hot.
- Leftover scramble may be kept in the fridge for three days.
Nutrition Information:
Calories: 188kcal (9%)Carbohydrates: 11g (4%)Protein: 10g (20%)Fat: 12g (18%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 954mg (40%)Potassium: 346mg (10%)Fiber: 3g (12%)Sugar: 5g (6%)Vitamin A: 1382IU (28%)Vitamin C: 60mg (73%)Calcium: 63mg (6%)Iron: 3mg (17%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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