Tofu Scramble with Kale & Roasted Potatoes

Updated: Jun 16


Whenever I have a slow morning or people over for breakfast or brunch, I love to make something special, and different from my usual morning oatmeal. If you’re looking for ways to change your breakfast game a bit, this is a great option!

This protein-packed and nutrient-dense tofu scramble with kale and roasted potatoes is loaded with flavors from the variety of spices in this recipe. It makes for an incredibly healthy breakfast on a Sunday morning. It’s flavorful, crisp, and so satisfying! The kale, bell pepper, and potatoes complement beautifully together.

This tofu scramble recipe is not exclusively for breakfast, it's also great for lunch or dinner. Serve it on a bed of quinoa, wheat berries, or brown rice for a balanced meal that you can enjoy for days! The perfect recipe for a simple and affordable vegan meal prep. It makes 5 servings for $8.00!

Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 35 min

Total time: 45 min


Ingredients:


1 block extra firm tofu (14 oz)

12 baby potatoes

1 bunch green onion

2 cups kale (tightly packed)

1 red bell pepper

1 tsp minced garlic

½ tsp chili lime blend

½ tsp ground coriander

¼ tsp ground turmeric

1 tbsp low sodium soy sauce

Salt and pepper to taste

a drizzle of olive oil


Directions:


  1. Preheat the oven to 400 F.

  2. Halve the baby potatoes, drizzle olive oil, add salt and dried rosemary, place them in the oven, and cook for 35 min.

  3. While the potatoes are cooking, chop the red bell pepper into small pieces.

  4. Thinly slice the green onion and set aside.

  5. Heat a skillet or frying pan. Once it’s hot, add a drizzle of olive oil, minced garlic, and the red bell pepper pieces. Cook for 5 min.

  6. Add the kale, cover with a lid, and steam for 5 min. Once cooked, remove it from the pan, put it in a bowl, and set aside.

  7. Open the tofu package and remove as much water as possible by applying pressure to the block and using a paper towel to remove excess water.

  8. Once the tofu is drained, crumble into bite-sized pieces using your hands or a fork.

  9. To the same pan, add olive oil or vegan butter. Once it's hot, add the tofu scramble, a pinch of salt, lime chili blend, coriander, and ground turmeric. Fry until browned (about 5 min). Let it cook without too much stirring so it can crisp.

  10. Once the tofu is fully cooked, add the kale and bell pepper back to the pan and combine.

  11. Add a splash of soy sauce (about 1 tbsp) and the green onion slices.

  12. Serve with a side of roasted potatoes and garnish with green onion slices. Enjoy by itself or on toast!


Notes:


- Store in an airtight container for up to a week.

- For a spicy version, garnish with chili flakes.

- To make it a balanced meal, serve on a bed of quinoa or brown rice.

- For a gluten-free version, replace the soy sauce with salt.


Approximate cost:


$8.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking.

It’s high in protein and contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals.

Whole soy foods like tofu can improve several markers of heart health. This may lead to a reduced risk of heart disease.


*Kale: Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale contains more vitamin C than an orange. It also contains high amounts of vitamin K, which is an important nutrient involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.


*Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.

Did you try this healthy and easy tofu scramble with potatoes recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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