# The Ultimate High-Protein Tofu Scramble
## Intro
Hey there! If you’re looking for a breakfast that’s not only super satisfying but also packed with protein to keep you going all morning, you’ve gotta try this tofu scramble. It’s a fantastic plant-based option that’s quick to make and tastes amazing. Forget boring breakfasts, this is going to be your new go-to!
## Ingredients Needed
* 1 tablespoon olive oil
* 1 small yellow onion, chopped
* 1 red bell pepper, chopped
* 2 cloves garlic, minced
* 1 block (14-16 oz) extra-firm tofu, drained
* 2 tablespoons nutritional yeast
* 1/2 teaspoon turmeric
* 1/2 teaspoon cumin
* 1/2 teaspoon smoked paprika
* 1/4 teaspoon garlic powder
* Salt and black pepper to taste
* 1 can (15 oz) black beans, drained and rinsed (optional, for extra protein and fiber)
* 2 large handfuls fresh spinach (optional, for added nutrients)
* Soy sauce or tamari, for flavor (optional)
## Step By Step Making
1. Get a large skillet and put it over medium-high heat. Add the olive oil.
2. Toss in the chopped onion and bell pepper. Cook them for about 3 to 4 minutes until they start to get soft and a little browned.
3. Add the minced garlic and cook for another 30 seconds until you can smell it. Be careful not to burn it!
4. Now, take your block of tofu and crumble it with your hands right into the skillet. You want a mix of bigger chunks and smaller crumbles for a good texture.
5. Sprinkle in the nutritional yeast, turmeric, cumin, smoked paprika, and garlic powder. Add salt and pepper too.
6. Stir everything really well. Cook for about 5 to 6 minutes, stirring now and then, until the tofu is heated through and has some nice golden spots.
7. If you’re using black beans and spinach, add them now. Stir and cook for about 2 more minutes until the beans are warm and the spinach has wilted down.
8. If you like, splash in a little soy sauce or tamari and give it one last good stir.
9. Taste it and add more salt or pepper if you think it needs it. You can also add a pinch of black salt (kala namak) at the end if you want that extra “eggy” flavor.
10. Serve it up hot!
## Nutritional Value
A typical serving of this tofu scramble, without the optional black beans and spinach, provides roughly:
* Protein: Around 20-25 grams. The exact amount can vary based on the brand of tofu you use.
* Calories: Approximately 250-300 calories.
* Carbohydrates: About 10-15 grams.
Adding black beans will increase the protein and fiber content further.
## Health Benefits
This tofu scramble is a nutritional powerhouse! Tofu itself is a complete plant-based protein, meaning it has all the essential amino acids your body needs. Eating a high-protein breakfast like this is super important for building and repairing muscles, especially if you’re active. It also helps keep you feeling full and satisfied for longer, which can prevent those annoying mid-morning cravings and help with weight management.
Plus, tofu contains compounds called phytoestrogens, which research suggests might offer protective benefits against certain health issues. The turmeric in this recipe is known for its anti-inflammatory properties, and the vegetables add fiber and essential vitamins and minerals that are great for your overall health and digestion. It’s a really smart way to start your day! You can also serve this scramble on toast or with grains for a balanced meal, which is a great way to get a good protein intake throughout the day.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
