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–+ servings

Tofu Scramble

Breakfast
Looking for a tasty savoury vegan breakfast? This is for you! Fresh veggies, cheesy, nutty flavour from the nutritional yeast and the hint of spice, this recipe would make for a great start to anyone’s day.
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Calories191kcal
Carbs9g
Protein20g
Fats8g
For Rest Day, Exercise Day
Print Recipe Share on Twitter Add to my Meal Plans
Prep Time 2 minutes
Total Time 15 minutes
Performance Benefits

This recipe is a great option for rest days when carbohydrate requirements are lower
Health Benefits

This recipe is packed full of nutrients, providing over 100% of your RI of vitamin C and zinc, and over 50% of your RI of calcium, iron and vitamin B12.
Expert Tips

This recipe could also be used as a recovery meal on an exercise day if served along side some sweet potatoes or beans on toast.

Equipment

  • Non-stick pan

Ingredients

  • 1 tbsp Olive oil
  • 2 Shallots (chopped)
  • 6 Mushrooms (chopped)
  • 1 Red bell pepper (chopped)
  • 4 Asparagus
  • 300 g Tofu (chopped)
  • 2 tbsp Nutritional yeast
  • 1 tbsp Water
  • ½ tsp Cumin powder
  • ½ tsp Smoked paprika
  • ½ tsp Oregano
  • ½ tsp Black pepper
2 Servings

Instructions

  • Heat the olive oil on a non-stick pan.
  • Add the shallots, mushrooms, pepper and asparagus to the pan and cook on a medium heat for 5-8 minutes until soft.
  • Chop up the tofu and put it in a bowl with the nutritional yeast, water, herbs and spices. Break it up well using the back of a fork.
  • Add the tofu to the pan and cook on a medium heat for 5 minutes, stirring often.
  • Serve up with some sweet potato or beans.

Notes

Nutrition

Serving: 1ServingCalories: 191kcalCarbohydrates: 9gProtein: 20gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 23mgPotassium: 783mgFiber: 6gSugar: 5gVitamin A: 122ugVitamin C: 131mgCalcium: 565mgIron: 10mg
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