Craving a delicious, plant-based morning meal? This Turmeric Tofu Scramble with Spinach offers a savory, vibrant start to your day, proving that healthy breakfast no eggs ideas can be incredibly satisfying. It’s quick to prepare and packed with flavor, making it a perfect addition to your breakfast rotation.
Key Ingredients & Substitutions:
- Firm Tofu: Use extra-firm for a firmer scramble; silken tofu is not suitable.
- Nutritional Yeast: Adds a cheesy flavor; omit if unavailable.
- Turmeric: Provides color and earthy flavor.
- Spinach: Fresh spinach works best; frozen can be used if thoroughly drained.
- Plant-Based Milk: Any unsweetened variety like almond or soy.
Ingredients:
Main:
- 1 block (14-ounce) firm or extra-firm tofu, pressed
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 5 ounces fresh spinach
Spices:
- 1 teaspoon turmeric powder
- 1/2 teaspoon black salt (kala namak), for eggy flavor (optional)
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 tablespoons nutritional yeast
Liquid:
- 1/4 cup unsweetened plant-based milk (almond, soy, or oat)
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 2
- Calories per serving: Approximately 250-300 (depending on ingredients)
- Tools Needed: Large non-stick skillet, fork or potato masher
Step-by-Step Instructions:
1. Prepare the Tofu
Carefully remove your pressed tofu from its packaging. Crumble it into a large non-stick skillet using your hands or a fork. You want varying sizes, mimicking scrambled eggs.
2. Sauté Aromatics
Add the olive oil to the skillet with the crumbled tofu. Heat over medium heat, then add the chopped onion. Cook until the onion softens and becomes translucent, about 3-4 minutes. Stir in the minced garlic and cook for another minute until fragrant.
3. Season the Scramble
Sprinkle the turmeric powder, black salt (if using), black pepper, garlic powder, onion powder, and nutritional yeast over the tofu mixture. Stir well to ensure the spices evenly coat the tofu. The turmeric will give it a beautiful yellow hue.
4. Add Spinach and Milk
Pour in the plant-based milk and stir everything together. Add the fresh spinach to the skillet. Cook, stirring occasionally, until the spinach wilts down and the liquid is mostly absorbed, about 3-5 minutes.
5. Serve Your Scramble
Taste and adjust seasonings as needed. Serve your warm Turmeric Tofu Scramble immediately. It’s a fantastic and healthy breakfast no eggs idea!
Variation Ideas:
- Add diced bell peppers or mushrooms with the onion for more vegetables.
- Stir in a spoonful of your favorite salsa or hot sauce at the end for a kick.
- Top with fresh avocado slices or chopped fresh herbs like cilantro or parsley.
- Include a dash of smoked paprika for a smoky flavor.
Storage Instructions:
You can store leftover Turmeric Tofu Scramble in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm it in a skillet over medium-low heat or in the microwave until heated through. Add a splash of water or plant-based milk if it seems dry.
Frequently Asked Questions (FAQ):
- Do I have to press the tofu? Yes, pressing helps remove excess water, leading to a better texture.
- What if I don’t have black salt? You can omit it, but the black salt provides a distinct eggy flavor.
- Can I use frozen spinach? Yes, but make sure to thaw and thoroughly squeeze out all excess water first.
- Is this scramble spicy? No, the recipe as written is not spicy. You can add chili flakes for heat.
- Can I prepare this ahead of time? You can chop your vegetables and press your tofu in advance.
- What can I serve with this healthy breakfast no eggs idea? It pairs wonderfully with toast, a side of roasted potatoes, or wrapped in a tortilla.