Post by: Angela Tucker
Recipe from: MinimalistBaker.com
Think you can’t make a tasty vegan breakfast burrito? Think again, buddy! Did you know that you can use crumbled tofu as an alternative to scrambled eggs? This lovely recipe by the Minimalist Baker does just that, all wrapped up with a bunch of other tasty, healthful ingredients including roasted potatoes, roasted red pepper, sautéed kale, and plenty of flavour boosting herbs and spices!
And of course, the recipe is not limited to just that first meal of the day, you can enjoy it whenever you want, and you can completely customize the ingredients to suit your likes. This would make an awesome breakfast options on the go, as you can prep all the ingredients ahead of time in a batch and just throw it all together in the morning. Plus it is easily portable, so you could take it along on your commute if you are in a rush to get out the door.
Breakfast is a great time to incorporate some protein and other important nutrients. One of these burritos has around 15 grams of plant-strong protein, making it a great nutritious option. This recipe would also be a source of calcium from the kale and the tofu (depending on how the tofu is set – best to check the nutrition info on the package to be sure).
Scrambled Tofu Breakfast Burrito
Makes: 3- 4 burritos
Prep time: 8 mins
Cook time: 22 mins
- 1 12-ounce (340 g) package firm or extra-firm tofu*
- 1 tsp oil or 1 Tbsp (15 ml) water
- 3 cloves garlic, minced
- 1 Tbsp (15 g) hummus (store-bought or DIY)
- ½ tsp chili powder
- ½ tsp cumin
- 1 tsp nutritional yeast
- ¼ tsp sea salt
- optional: pinch cayenne pepper
- ¼ cup (15 g) minced parsley
- 5 baby potatoes, chopped into bite-size pieces
- 1 red bell pepper, thinly sliced
- 1 tsp oil or 1 Tbsp (15 ml) water
- Pinch sea salt
- ½ tsp ground cumin
- ½ tsp chili powder (not ground chili)
- 2 cups (134 g) chopped kale
- 3-4 large flour or gluten-free tortillas (ensure vegan friendly – I like TJ’s brand)
- 1 ripe avocado, chopped or mashed
- Chunky red or green salsa or hot sauce
- Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper. In the meantime, also wrap tofu in a clean towel and set something heavy on top – such as a cast-iron skillet – to press out excess moisture. Then crumble with a fork into fine pieces. Set aside.
- Add potatoes and red pepper to the baking sheet, drizzle with oil (or water) and spices, and toss to combine. Bake for 15-22 minutes or until fork tender and slightly browned. Add kale in the last 5 minutes of baking to wilt, tossing with the other vegetables to combine seasonings.
- In the meantime, heat a large skillet over medium heat. Once hot, add oil (or water), garlic, and tofu and sauté for 7-10 minutes, stirring frequently, to slightly brown.
- In the meantime, to a small mixing bowl, add the hummus, chili powder, cumin, nutritional yeast, salt, and cayenne (optional). Stir to combine. Then add water until a pourable sauce is formed (1-3 Tbsp). Then add parsley and stir. Add the spice mixture to the tofu and continue cooking over medium heat until slightly browned – ~3-5 minutes. Set aside.
- Assemble burritos: Roll out a large tortilla. Add generous portions of the roasted vegetables, scrambled tofu, avocado, cilantro, and a bit of salsa. Roll up and place seam side down (you can wrap in foil to keep warm – optional). Continue until all toppings are used up – about 3-4 large burritos.
- Enjoy immediately for best results. Alternatively, you can package and refrigerate these up to 4 days (or the freezer for 1 month). Just microwave or heat in the oven before eating (be sure to remove foil if heating in microwave).
*If avoiding soy, sub the tofu with pinto or black beans. Simply warm cooked beans over medium-low heat and season with a pinch of salt, cumin, and chili powder.
Recipe and photo from: http://www.thebuddhistchef.com/recipe/vegan-blt
Nutrition Info (1 burrito, flour tortillas)
Fat: 19.6 g
Saturated fat: 5 g
Carbohydrates: 53.5 g
Fiber: 8 g
Protein: 16.5 g
Sodium: 772 mg
Angela Tucker is a Registered Dietitian from rural Manitoba. Angela first became vegan for compassionate reasons but soon realized other ways a vegan lifestyle and plant-based diet positively impacts the planet and health. To learn more about her philosophy on food, visit her blog PrairieSprout. You can also find her on Facebook and Instagram.