Spicy Veggie Tofu Scramble
Start your day with this hearty and flavorful Spicy Veggie Tofu Scramble. Packed with protein from firm tofu and a medley of colorful vegetables, this dish is not only vibrant but bursting with nutrition. The combination of roasted baby potatoes, sweet corn, black beans, and zesty bell peppers creates a mouthwatering breakfast that satisfies both the body and taste buds. Seasoned with cumin, cayenne pepper, and lime juice, it's a perfect way to kick off your morning. Ideal for meal prep or a quick weekend brunch, this recipe is simple yet deliciously complex. Enjoy it fresh with a garnish of cilantro or green onions for an extra touch!
2
Servings
225
Calories
14
Ingredients
Ingredients
Baby Potatoes
7 (skin on, each potato cut into 4 pieces)
Sea Salt
1/4 teaspoon
Red Bell Pepper
1 cup (finely chopped)
Red Onion
1/4 (finely chopped)
Garlic Cloves
2 (finely chopped)
Cumin Seed
1/4 teaspoon
Salt
1/2 teaspoon
Cayenne Pepper
1 teaspoon
Sweet Corn
1/2 cup
Black Beans
1/2 cup (thoroughly washed)
Firm Tofu
0.5 (8 ounce package) (drained and crumbled)
Fresh Ground Black Pepper
1/2 teaspoon
Lime Juice
1 teaspoon (freshly squeezed)
Chili Pepper
1 tablespoon (finely chopped)
Instructions
1
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
2
In a mixing bowl, toss the cut baby potatoes with 1/4 teaspoon of sea salt, then spread them evenly on a baking tray.
3
Roast the potatoes in the oven for about 20 minutes, or until they are golden brown and crispy.
4
Meanwhile, heat a medium-sized skillet over medium heat. Add the cumin seeds, chopped garlic, red onions, and chili pepper. Sauté for 3–4 minutes until the onions are translucent and fragrant.
5
Stir in the finely chopped red bell pepper and cayenne pepper. Cook for an additional 5–7 minutes, allowing the bell peppers to soften and meld with the other ingredients.
6
Add the sweet corn, black beans, and crumbled tofu to the skillet. Mix everything together thoroughly, cooking for another 4–5 minutes until heated through.
7
Once the potatoes are roasted, gently fold them into the skillet mixture. Season with freshly ground black pepper and freshly squeezed lime juice, stirring gently to combine.
8
Remove from heat, garnish with chopped cilantro or green onions, and serve immediately for a warm and delicious breakfast.
Nutrition Information
7.5g
Fat
32.5g
Carbs
10g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in the Spicy Veggie Tofu Scramble?
The primary protein source is firm tofu, providing 10g of protein per serving.
Is this tofu scramble recipe vegan-friendly?
Yes, this recipe is entirely vegan and vegetarian-friendly as it uses plant-based ingredients like tofu, beans, and vegetables.
How many calories are in one serving of this dish?
Each serving contains approximately 225 calories.
What temperature should I set my oven to for the potatoes?
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) to roast the baby potatoes.
How long do the baby potatoes need to roast?
The baby potatoes should roast for about 20 minutes until they are golden brown and crispy.
Is the Spicy Veggie Tofu Scramble gluten-free?
Yes, based on the ingredients listed, this recipe is naturally gluten-free.
What makes this tofu scramble spicy?
The heat comes from a combination of cayenne pepper and finely chopped chili pepper.
How many servings does this recipe yield?
This recipe is designed to yield 2 servings.
What type of tofu should I use?
The recipe calls for firm tofu, which should be drained and crumbled before cooking.
How much fiber is in a serving of this scramble?
There are 6 grams of fiber per serving, making it a hearty and filling breakfast.
Can I use this recipe for meal prep?
Yes, this recipe is ideal for meal prep or a quick weekend brunch.
What vegetables are included in the scramble?
The recipe features baby potatoes, red bell pepper, red onion, sweet corn, and black beans.
How do I prepare the baby potatoes?
Leave the skin on and cut each potato into 4 pieces before tossing with sea salt and roasting.
What should I use to garnish the dish?
You can garnish the finished dish with fresh chopped cilantro or green onions.
Is there any citrus in the recipe?
Yes, the recipe uses one teaspoon of freshly squeezed lime juice to add a zesty finish.
How many garlic cloves are required?
The recipe requires 2 finely chopped garlic cloves.
What is the fat content per serving?
Each serving contains 7.5g of fat.
Do I need to wash the black beans?
Yes, the instructions specify that the 1/2 cup of black beans should be thoroughly washed.
How long do I sauté the onions and garlic?
Sauté the red onions, garlic, cumin seeds, and chili pepper for 3 to 4 minutes until the onions are translucent.
When should I add the tofu to the skillet?
Add the crumbled tofu along with the sweet corn and black beans after the bell peppers have softened.
What spices are used for seasoning?
The seasoning includes cumin seeds, sea salt, cayenne pepper, and freshly ground black pepper.
What is the total carbohydrate count per serving?
There are 32.5 grams of carbohydrates per serving.
How much red bell pepper is needed?
The recipe calls for 1 cup of finely chopped red bell pepper.
When do I add the roasted potatoes to the scramble?
Once the potatoes are done roasting, gently fold them into the skillet mixture before the final seasoning.
Can I use different types of potatoes?
While baby potatoes are specified for their size and roasting quality, other varieties can be used if cut into similar bite-sized pieces.
What is the serving size?
The serving size is one half of the total prepared recipe, as it makes two servings.
Is there any added sugar in this recipe?
No, this recipe does not contain any added sugars.
How long does the entire cooking process take?
The total time is approximately 30-35 minutes, dominated by the 20-minute potato roasting time.
Is this dish considered a high-protein breakfast?
Yes, it is tagged as protein-packed, specifically utilizing tofu and black beans to reach 10g of protein.
What should the texture of the onions be before adding peppers?
The onions should be sautéed until they are translucent and fragrant, which takes about 3-4 minutes.