Save Start your morning with a burst of color and nutrition. This Scrambled Tofu Breakfast Bowl is a vibrant, protein-packed dish featuring savory scrambled tofu, garlicky sautéed mushrooms, and tender kale, all served over a hearty whole wheat couscous base. It is the perfect balanced meal to fuel your day and keep you satisfied until lunch.
Save The beauty of this breakfast bowl lies in its simplicity and depth of flavor. By using simple pantry staples and fresh greens, you create a restaurant-quality meal at home. The golden turmeric in the tofu provides a beautiful color and a hint of earthiness that pairs beautifully with the garlicky mushrooms.
Ingredients
- For the Scrambled Tofu: 200 g (7 oz) firm tofu, drained and crumbled; 1 tbsp olive oil; 1/4 tsp ground turmeric; 1/2 tsp smoked paprika; 1/4 tsp ground black pepper; 1/2 tsp sea salt; 1 tbsp nutritional yeast (optional).
- For the Mushrooms: 150 g (5 oz) cremini or button mushrooms, sliced; 1 tbsp olive oil; 2 garlic cloves, minced; 1/4 tsp salt; 1/4 tsp black pepper.
- For the Kale: 60 g (2 cups) kale, stems removed, leaves chopped; 1 tsp olive oil; Pinch salt.
- For the Couscous Base: 100 g (2/3 cup) whole wheat couscous; 180 ml (3/4 cup) boiling water; 1/4 tsp salt.
- Garnishes (optional): Chopped fresh parsley, sliced avocado, cherry tomatoes (halved), and lemon wedges.
Instructions
- 1. Prepare the couscous
- Place couscous and 1/4 tsp salt in a heatproof bowl. Pour boiling water over, cover, and let stand for 5 minutes. Fluff with a fork and set aside.
- 2. Make the scrambled tofu
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add crumbled tofu, turmeric, paprika, black pepper, and salt. Cook for 5–7 minutes, stirring gently, until heated through and lightly golden. Stir in nutritional yeast if using. Transfer to a plate and cover to keep warm.
- 3. Sauté the mushrooms
- In the same skillet, add 1 tbsp olive oil. Add sliced mushrooms and cook for 4–5 minutes until they begin to brown. Add minced garlic, salt, and pepper; cook for 2 more minutes until fragrant and mushrooms are tender.
- 4. Sauté the kale
- Add 1 tsp olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2–3 minutes, stirring, until wilted and bright green.
- 5. Assemble the bowls
- Divide couscous between 2 bowls. Top with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired. Serve immediately.
Zusatztipps für die Zubereitung
Using a large skillet is key to ensuring your mushrooms and kale have enough room to sauté properly rather than steaming. To save time, you can crumble the tofu with your hands directly into the pan. Ensure you use a chef's knife and a solid cutting board for prepping the vegetables to keep the process efficient.
Varianten und Anpassungen
If you prefer a gluten-free option, try swapping the whole wheat couscous for quinoa or brown rice. For those who enjoy a bit of heat, sprinkle the finished bowl with chili flakes or a dash of your favorite hot sauce. You can also experiment with different greens like spinach or Swiss chard if kale isn't available.
Serviervorschläge
Assemble the bowls by layering the components side-by-side for a beautiful presentation. Top with fresh avocado slices for creaminess, halved cherry tomatoes for a pop of acidity, and a generous squeeze of lemon to brighten all the savory elements. A final sprinkle of fresh parsley adds a professional touch.
Save This Scrambled Tofu Breakfast Bowl is more than just a meal; it is a delicious way to prioritize your health and energy. Whether you are enjoying it on a quiet morning or preparing it as a quick weekday breakfast, its savory flavors and satisfying textures are sure to make it a new favorite in your recipe rotation.
Recipe FAQs
- → What gives the tofu its eggy flavor and color?
Ground turmeric provides the golden yellow color, while smoked paprika adds a savory depth. Nutritional yeast contributes a subtle cheesy, umami note that mimics egg flavors.
- → Can I make this gluten-free?
Yes, simply swap the whole wheat couscous for quinoa, brown rice, or certified gluten-free couscous. All other ingredients are naturally gluten-free.
- → How do I store leftovers?
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat the tofu, mushrooms, and kale gently in a skillet, and refresh the couscous with a splash of water before serving.
- → What other toppings work well?
Sliced avocado adds creaminess, cherry tomatoes provide fresh acidity, and fresh herbs like parsley or cilantro brighten the flavors. A drizzle of tahini or hot sauce also complements the dish beautifully.
- → Can I use different greens?
Absolutely. Spinach, swiss chard, or collard greens work well in place of kale. Adjust cooking time slightly based on the greens' toughness.