Savory Tofu Scramble with Black Beans and Veggies

Intro

Get ready for a breakfast that’s as hearty as it is healthy! This Savory Tofu Scramble with Black Beans and Veggies is packed with protein to kickstart your day. It’s a simple, flavorful dish that proves plant-based eating can be incredibly satisfying and delicious.

Ingredients Needed

* 1 block (14-16 oz) extra-firm tofu
* 1 tablespoon neutral oil (like avocado or vegetable oil)
* 1/2 onion, diced
* 1 bell pepper, diced (any color)
* 2 cloves garlic, minced
* 1 can (15 oz) black beans, drained and rinsed
* 2 large handfuls fresh spinach
* 2 tablespoons nutritional yeast
* 1/2 teaspoon turmeric
* 1/2 teaspoon cumin
* 1/2 teaspoon smoked paprika
* 1/4 teaspoon garlic powder
* 1 tablespoon soy sauce
* Salt and pepper to taste
* Optional: 1/4 teaspoon black salt (kala namak) for an “eggy” flavor

Step By Step Making

1. Heat the oil in a large skillet over medium-high heat.
2. Add the diced onion and bell pepper. Sauté for 3-4 minutes until they start to soften and get a little brown.
3. Add the minced garlic and cook for about 30 seconds until fragrant.
4. Crumble the entire block of tofu by hand directly into the skillet. Break it into a mix of big and small pieces for a varied texture.
5. Stir in the nutritional yeast, turmeric, cumin, smoked paprika, and garlic powder. Season with salt and pepper.
6. Cook for 5-6 minutes, stirring occasionally, until the tofu is heated through and getting golden in spots.
7. Add the drained and rinsed black beans and the fresh spinach. Stir everything together and cook for another 2 minutes until the beans are warm and the spinach has wilted.
8. Pour in the soy sauce and toss to combine.
9. If using, sprinkle the black salt (kala namak) over the scramble and stir gently.
10. Remove from heat and serve immediately.

Nutritional Value

This recipe provides approximately 30g of protein per serving, around 215-240 calories, and about 18g of carbohydrates.

Health Benefits

This tofu scramble is a fantastic source of plant-based protein, which is crucial for building and repairing muscles. Tofu itself is a complete protein, meaning it contains all the essential amino acids your body needs. Adding black beans further boosts the protein content and also provides fiber, which aids digestion and helps you feel full longer. The vegetables included add essential vitamins and minerals, supporting overall health and well-being. Tofu also contains phytoestrogens, which have been linked to protective effects against certain cancers and heart disease.

Disclaimer: This recipe information is provided by pezni for general informational purposes only.