Hey there! If you’re looking for a seriously satisfying and protein-packed breakfast that’s also totally plant-based, you’ve come to the right place. Today, we’re making a Tofu Scramble with Black Beans and Spinach. It’s super easy to whip up, tastes amazing, and will keep you full and energized for hours. Think of it as your new favorite way to start the day!
Ingredients Needed
- 1 block (14-16 ounces) extra-firm tofu
- 1 tablespoon neutral oil (like avocado or vegetable oil)
- 1/2 onion, diced
- 1 bell pepper, diced (any color works!)
- 2 cloves garlic, minced
- 1 can (15 ounces) black beans, drained and rinsed
- 2 large handfuls fresh spinach
- 2 tablespoons nutritional yeast (this gives it a cheesy flavor!)
- 1/2 teaspoon turmeric (for that yellow, eggy color)
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 1 tablespoon soy sauce
- Salt and black pepper to taste
- Optional: Black salt (kala namak) for an extra eggy flavor
Step By Step Making
1. First things first, grab your extra-firm tofu. You don’t even need to press it for this recipe, which makes things super quick! Just take it out of the package.
2. Now, get a large skillet and put it over medium-high heat. Add your tablespoon of neutral oil.
3. Once the oil is warm, toss in your diced onion and bell pepper. Cook them for about 3-4 minutes, stirring now and then, until they start to get soft and a little browned.
4. Add the minced garlic to the skillet and cook for just about 30 seconds more until you can smell it. Be careful not to burn it!
5. Now, take the whole block of tofu and crumble it right into the skillet with the veggies. You can use your hands for this , it’s the easiest way to get a nice mix of chunkier bits and smaller crumbles.
6. Sprinkle in the nutritional yeast, turmeric, cumin, smoked paprika, and garlic powder. Add a pinch of salt and pepper too.
7. Stir everything together really well. You want the tofu to get coated in all those yummy spices. Let it cook for about 5-6 minutes, stirring every so often. You’re looking for it to heat through and get some nice golden spots.
8. Next, add the drained and rinsed black beans and the fresh spinach to the skillet. Stir it all up.
9. Cook for another 2 minutes, just until the black beans are warmed through and the spinach has wilted down.
10. Pour in the soy sauce and give everything one last good stir to combine all those amazing flavors.
11. Take the skillet off the heat. If you’re using black salt (kala namak), sprinkle a little bit on top now and stir it in gently. It really adds that classic eggy taste!
12. And that’s it! Your delicious, high-protein tofu scramble is ready to serve. You can enjoy it on its own, with some toast, or even in a tortilla.
Nutritional Value
This Tofu Scramble with Black Beans and Spinach is a nutritional powerhouse. A typical serving provides around 30g of protein. It contains approximately 280 calories and about 10g of carbohydrates.
Health Benefits
This dish is fantastic for building muscle and supporting your overall health. Tofu is a complete protein, meaning it has all the essential amino acids your body needs, which is crucial for muscle repair and growth. Black beans also contribute a good amount of protein and fiber, helping you feel full longer and supporting digestive health. The spinach adds vital vitamins and minerals. Eating a high-protein breakfast like this can help with steady energy levels, balanced blood sugar, and can reduce cravings later in the day. Plus, tofu is cholesterol-free, making it a heart-healthy choice.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
