Black bean tofu scramble breakfast with 27 g protein, 18 g fiber, low-fat, low-sodiumPosted: March 14, 2012
One of the biggest myths associated to any vegetarian or vegan diet is that people will grow frail and weak from lack of protein. You can’t get protein from plants! Gah! This breakfast is a perfect way to show that you can get protein – lots of it – from a delicious, vegan breakfast. This one is extremely healthy too. I made 5 servings even though it’s just me. Tofu scrambles actually freeze and reheat quite nicely. Just remove from freezer and defrost in the refrigerator over night and reheat over medium flame. If tofu scramble is dry on reheating, add a little vegetable broth to prevent burning or sticking to pan. This particular breakfast is great to fuel a busy day, as it is packed with fiber and very filling and will keep you sustained for a bit.
Serve the tofu scramble with a sprouted grain bagel, english muffin, or toast, and fresh fruit juice.
Oh, and this recipe is free of any refined oils too. Score!
Black bean tofu scramble
- 1 block extra firm tofu, drained well
- 15-oz can black beans
- 2 tomatoes
- 1 tsp turmeric
- 2 Tbsp Bragg’s amino acids
- 5 Tbsp nutritional yeast
- 5 cups spinach
- 1 yellow onion
- 1-2 Tbsp minced garlic, to taste
- Make sure tofu is very well drained and pressed so it crumbles easily without extra liquid.
- Add all ingredients except spinach, onion, and garlic to large sauce pan. Combine well.
- Allow tofu mixture to cook over medium heat for 4-5 minutes, stirring occassionally. (Depending on pan and how well your tofu is drained, add 1-2 Tbsp of vegetable broth IF NECESSARY to prevent sticking/burning)
- Caramelize onions and garlic in preheated skillet. (View steps on caramelizing onions without oil.)
- Add onions and garlic to tofu mixture.
- Fold in spinach, continuing to stir until spinach is cooked tender.
I served this tofu scramble with a sprouted wheat bagel, dry, (specifically the 365 Sprouted Wheat Berry Fiber Bagel) and a fresh juice with apple, pear, orange, celery, and fennel.
Approximate nutrition info per serving (including bagel but not juice):
Calories from fat: 27
Fat: 10 g
Potassium: 420 mg
Carbs: 28 g
Fiber: 18 g
Sugar: 5 g
Protein: 27 g
Some numbers I watch:
Fat: <2.5 g/100 calories
Sodium: <1 mg/1 calorie (ex. 2000 calories per day, no more than 2000 mg sodium)
Protein: ~0.36 g/1 pound of body weight (ex. 175 pounds x .36 g = 68.4 g – increase this if you work out to 0.6 g/#)
Fiber: >25 g per day
Carbs: I honestly don’t watch carbs. Carbs = energy. I just stay aware that if I’m consuming a lot of carb-heavy foods that I should be expending more energy.
Sugar: I don’t watch sugar intake either. I rarely consume processed sugar and instead use sweeteners like maple syrup, raw agave and honey (yes, I know most people consider honey a non-vegan food, but I do consume it.) If I’m eating a lot of foods high in natural sugars, I up my water intake to help flush it through. Otherwise, my skin tends to break out.
A note on fiber: If you currently do not consume enough fiber, make sure to increase gradually, as a sudden increase in fiber can lead to constipation and gas. Make sure to drink plenty of water. Also consider digestive enzymes as you build up to the correct amount of fiber. The benefits of consuming enough fiber include weight, cholesterol, and blood sugar maintenance, as well as regulation of digestion and prevention of constipation. I consume probably 30 grams of fiber a day and am as regular as clockwork. Someone I know recently commented that they only use the bathroom once a week, and this completely blew my mind. How I could be comfortable without daily morning elimination is beyond me. It’s a great feeling when your body is working the way its supposed to! This also prevents toxins from sitting in our intestines which can lead to health problems such as a weakened immune system. Many skin conditions, like eczema and acne, are related to an abundance of toxins as well. Drink plenty of water to help the fiber flush toxins out of your system regularly. Regular – yay!