Friday, October 07, 2011

Tofu Scramble With Artichoke Hearts, Mushrooms And Spinach - A Hearty Vegan Breakfast!

The perfect weekend breakfast! 
And it provides 19 g protein and 9 g of fiber!

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A Hearty Breakfast!
Like so many others, my brother-in-law is trying to reduce the amount of meat, cheese and eggs in his diet. When people turn to a vegan diet to improve their health, it's often difficult to give up certain traditions, like that hearty weekend breakfast.This dish will not leave anyone feeling deprived!
Sprinkling a bit of turmeric on crumbled tofu gives the dish the appearance of scrambled eggs. The rest of the yummy ingredients - mushrooms, artichoke hearts, fresh spinach and red onions, speak for themselves!
Serve with a few slices of heirloom tomatoes, a whole grain or gluten free English muffin with Tofutti dairy-free cream cheese and of course, my favorite Low Sugar Strawberry Jam, and you've got yourself a magnificent weekend breakfast!


Turmeric makes crumbled tofu looked like scrambled eggs!
Turmeric contains curcumin, which has strong anti-inflammatory properties and many health benefits.
Cook onions and mushrooms
Stir in other ingredients and top with spinach
Stir in spinach and cook until wilted


Hearty Tofu Scramble
Vegan, Gluten Free
[makes 2 servings]


8 ounces firm tofu
1/2 teaspoon turmeric
1/4 teaspoon salt
2 teaspoons extra virgin olive oil
1/3 cup chopped red or yellow onion
1 C sliced crimini, white or shiitake mushrooms
1/4 teaspoon additional salt (optional)
1/8 to 1/4 teaspoon crushed black pepper
1/2 cup quartered artichoke hearts, packed in water
1 packed cup organic spinach, coarsely chopped


Squeeze excess moisture from tofu. Crumble into a bowl leaving some bigger chunks. Sprinkle turmeric and salt over tofu and gently toss to combine.
Heat oil in non-stick frying pan and cook onions for several minutes. Add mushrooms, additional salt (if desired) and pepper and cook until mushrooms release their moisture. Cook until moisture is mostly cooked off.
Stir in artichokes and tofu and heat thoroughly.
Stir in spinach and cook until it wilts.
Serve with slices of fresh heirloom tomatoes and toasted whole grain muffins with your favorite vegan spread.


Per serving (without tomato slices and muffin): 250.2 calories, 12.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 0.7 g omega-3 and 5 .4 g omega-6 fatty acid, 18.8 g protein, 13.6 g carbohydrates, 9.1 g fiber and 759 mg sodium (with addition of optional 1/4 t salt). Without "optional" salt, 430 mg sodium.

5 comments:

Health Seeker's Kitchen said...

Joanne, this breakfast looks amazing. I have never tried making tofu scrambled eggs, but after seeing this I am definitely giving it a try:)I love that you added artichoke hearts, mushrooms and spinach-so healthy. Thank you for the yummy recipe.

Jerrod said...

Looks Great!

Lisa Lynn said...

WOW! I just made this and it is delicious! I used extra tumeric because I love it. I used reconstituted (dehydrated) shittake mushrooms from Costco - perfect! The healthy additions like artichoke hearts and spinach actually create most of the flavor for the tofu, I really like how this comes together, thank you so much for sharing.

Dr. Joanne L. Mumola Williams said...

And the extra tumeric is so good for you too! So glad you enjoyed it!
Joanne

Jackie said...

I love the color and flavor tumeric can give to many dishes. This really looks delicious.