What’s for breakfast? Starting your day with enough quality protein, balanced with veggies and good carbohydrates, can be a challenge. It is easy to scramble a few eggs and race out the door, but what are we missing? A chance to eat cholesterol-free protein with fiber and nutrients.
Earlier this year, I had the opportunity to take a vegan cruise to Majorca and other destinations in the eastern Gulf of Mexico. The major attraction for me (besides the incredible food that I didn’t have to cook) was sharing the voyage with rockstars of the vegan health movement. They presented us with the latest findings on nutrition, the environmental impact of food, and animal welfare.
Each morning offered a wide range of breakfast options, but once I tried the tofu scramble, I kept coming back to it. It was flavorful, satisfying, and kept me full for hours. After experimenting with many online recipes, I’ve developed my own version. For an “eggier” flavor, you can add black salt (kala namak), which contains sulfur and is commonly found in Asian grocery stores or online. If you don’t have it, the dish is still delicious without it.
Prep and cooking time can be as little as five minutes, depending on how many veggies you incorporate. You can use this as a basic recipe and customize it with your favorite additions —sweet peppers, cherry tomatoes, leafy greens, and more.
Tofu scramble with mushrooms and spinach
Ingredients:
1 C. sliced mushrooms
1 16 oz. package of extra-firm tofu, drained and crumbled
1 C. packed spinach or other greens (coarse chopped)
1 Tbsp. soy sauce (or liquid aminos for gluten-free)
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. turmeric
2–3 Tbsp. nutritional yeast
Kala namak (black salt) to taste (optional, but recommended)
Salt to taste (if not using kala namak)
Pepper to taste
Directions:
Enjoy your scramble with toast or seed crackers and fruit. This breakfast will give your day a good start.
Joyce Marner has been vegan for 12 years. She is a board member for the Vegan Community of Eastern Iowa. Send questions or comments to veganeasterniowa@gmail.com. Visit the VCEI website at https://www.veganeasterniowa.org/ or join the group on Facebook or Meet Up.
This article originally appeared on Ames Tribune: Tofu scramble with mushrooms and spinach | Vegan Column
Reporting by Joyce Marner, Special to the Press-Citizen / Ames Tribune
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