Tuesday, June 8, 2010

Hearty Breakfast Tofu Scramble



When one thinks of a hearty breakfast, images of eggs, bacon and even steak come to mind, don't they? Well, I've created a breakfast scramble, completely devoid of animal products, that will fill you up and satisfy you without sending you straight to the hospital with blocked arteries. In fact, my Hearty Tofu Scramble has no cholesterol and, per serving, has half of the recommended daily amount of fiber you need every day. You can eat it in the morning, as a filling for a breakfast burrito (try a high fiber tortilla such as Ezekiel's for a bigger fiber punch) or eat it later in the day, with a side of brown rice for a nutritious lunch or dinner.

In this scramble, I use Silken tofu since the texture resembles soft, fluffy eggs, is low in fat, high in protein and takes on the flavor of the accompanying ingredients very well.

Here is the recipe:

1 tbsp. canola oil
1 medium yellow onion, chopped in half moon slices
1 clove garlic, minced
1 cup cooked Soyrizo
2 medium tomatoes, chopped
1 14 oz. package Silken tofu (Wildwood brand), 1/2 inch dice
1 cup black beans, cooked
1/2 cup fresh yellow corn, cooked (canned will work also)
1/2 tsp. salt
1/4 tsp. cumin

Directions

In a heavy bottom pan, on medium heat, cook onion in canola oil for about two minutes, then add the garlic and cook for about one more minute till onions are soft and translucent. Stir in the Soyrizo and saute for about 1 minute, then add the tomato, salt and cumin and cook for an additional minute. Add the Silken tofu and mix well, cook for 2 minutes. Add the beans and corn and cook for an additional 2 minutes until all of the ingredients are hot and flavors have married.

This quick and simple scramble won't leave you missing any of that heart-clogging stuff one usually associates with the American breakfast. Because this scramble is flavorful, colorful and full of texture and fiber, it will leave you satisfied for hours. A good breakfast accompaniment, besides tortillas, is some type of potato, such as home fries.

I hope you enjoy this scramble. It's a tried and true staple on our breakfast table.

Nancy, a.k.a. The Vegan Voice

39 comments:

  1. Wow..this is real healthy food and delicious too. I love tofu! Thanks for this tofu scramble recipe ?

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  2. Sounds like a wonderful breakfast, although I am just used to a cup of milk a rusks for breakfast. I would eat it for lunch though as it is very filling and healthy.
    Lazaro, this recipe is perfect for an event I am hosting in Memory of a dear friend and blogger who died recently of heart attack and would like to bring awareness about heart problems. If you like you can link it to the event.

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  3. A very interesting tofu dish...what is Soyrizo?

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  4. That's such a healthy breakfast. I think I would love that for lunch...mmmm. Thanks for sharing.

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  5. Very nice Nancy with the cholestral problems in my family this is a very healthy alternative for sure!

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  6. At my very young age it seems like I need to up my estrogen levels;o)
    This is a very simple and easy way to incorporate tofu which ususally is not as much on the grocery list as it should be!
    Thanks for the reminder ;o)
    Flavourful wishes, Claudia

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  7. YOu know, Lazaro, I have never had tofu for breakfast in the US, only Japan. Scrambling it up with eggs looks just delicious... maybe you can teach an old dog new tricks!!

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  8. Very interesting and colorful and delicious breakfast! Love it!
    I am inviting you and all your friends to participate in the give away now running in my blog!
    Be Happy.
    Always.

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  9. One of my favorite dishes in the world is a tofu scramble at a restaurant called the The Brick House in Santa Monica, CA. Love it. Thanks for bringing back good memories!

    Lots of yummy love,
    Alex aka Ma, What's For Dinner
    www.mawhats4dinner.com

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  10. Very interesting, I must admit:No idea what tofu tastes like ♥

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  11. mm mm! After my smoothie breakfast this scramble looks tempting! And the 2nd works for me btw and does the deadline!

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  12. I love breakfast scrambles...and you took this one to a new level. Healthy! I usually make vegetarian ones, but I like the idea of the tofu! I like to add crisped up tortilla strips for an added crunch. I'll check out Ezekiel's. This is a great recipe!

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  13. Wow, this looks fantastic! I will definitely try this... hooray for a non-meat breakfast! :)

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  14. I love Soyrizo, make General's Tso Chicken(mock) out of it! Also good for BBQ (mock chicken) pizza!

    This is a great idea and I would eat it up for any meal- great post!

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  15. I love tofu but never had tofu for breakfast. You're so creative ;D

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  16. I never had tofu for breakfast, I tend to be quite traditional with coffee and toasts, but this is a great idea for an American breakfast substitution instead of the heavy bacon, eggs and potatoes! Great job Nancy!

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  17. That definitely sounds like a good healthy breakfast for me. Just what I need right now :) I have to put silken tofu on the shopping list.

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  18. You can't beat the healthy and hearty combo! This is a great breakfast idea!

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  19. Nancy, I've heard about tofu scrambles for ages but have never tried it because I'm not a fan of eggs to begin with, and I'm afraid of tofu unless it's in smoothies. But the picture looks so good and the recipe seems very flavorful so I just might try it one of these days. :)

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  20. I love tofu and have heard of tofu scrambles but have never made one myself. Great recipe!

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  21. I like the idea of breakfast burrito! Silken tofu as a substitution of eggs is a great idea. Great job Nancy!

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  22. this is very healthy and sounds so tasty! thank you for the recipe!
    Lisa

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  23. Wow!! looks awesome, we make our scrambled eggs just like this excluding soyrizo, bean & corn...and well eggs not tofu..but will try it with tofu, healthy and creative..can make a great snack too. :)

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  24. that looks pretty darn good!! anyone that can make me want to eat tofu has done a really good job with the meal! I might even come back for seconds!
    Nicely done as usual!
    Cheers

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  25. This is a must try! I love tofu and tofu with beans is even better.

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  26. This is healthy AND hearty! And really delicious to eat any time of the day!

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  27. I can wake up to this anyday of the week. Wonderful flavor profile going on here. I love your use of silken tofu and another soyrizo winner.

    Great job!

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  28. This is really healthy eating. I love tofu anyway it's prepared. This is a keeper. Thank you for sharing.

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  29. I have been meaning to use silken tofu. I have heard it is also great with chocolate, but this use is new to me... so, I had better go pick some up and try it out.

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  30. I'm not a huge fan of tofu, but this looks amazing! I would definitely give it a try.

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  31. I usually have Silken in the fridge however, I don't remember seeing Soyrizo in the case at the store. Will seek it out. I'm wondering if it is as spicy as chorizo?

    Thanks for sharing this healthy recipe, Nancy...

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  32. This looks so delicious! I was never one for tofu, but this looks just too good not to try!

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  33. I love tofu but this would be a very new way to enjoy it, for me! Thanks Nancy for sharing your endless creativity and drawing me closer to the vegan lifestyle!

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  34. What an interesting and creative breakfast. Such a great idea to substitute tofu for eggs! This is far from the boring, usual bacon and eggs. I would gobble this up and then some. Great dish! Thank you for sharing Nancy.

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  35. I'm a vegetarian, but whenever I entertain my vegan friends, I like to do a similar scramble. So yummy and filling! Thanks for sharing this recipe with us. Great picture too!

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  36. Yum!!!! And the Ezekiel's tortilla is a great idea! I'm soooo into their bread, too!

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  37. What a healthy looking breakfast! We love tofu scramble, but we've not tried this recipe before. Looking forward to it!

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