Scrambled Tofu Breakfast Bowl (Printer View)

A protein-rich morning bowl with seasoned tofu, mushrooms, kale, and whole wheat couscous for a nutritious start.

# Components:

→ Scrambled Tofu

01 - 7 oz firm tofu, drained and crumbled
02 - 1 tablespoon olive oil
03 - 1/4 teaspoon ground turmeric
04 - 1/2 teaspoon smoked paprika
05 - 1/4 teaspoon ground black pepper
06 - 1/2 teaspoon sea salt
07 - 1 tablespoon nutritional yeast, optional

→ Sautéed Mushrooms

08 - 5 oz cremini or button mushrooms, sliced
09 - 1 tablespoon olive oil
10 - 2 garlic cloves, minced
11 - 1/4 teaspoon salt
12 - 1/4 teaspoon black pepper

→ Sautéed Kale

13 - 2 cups kale, stems removed, leaves chopped
14 - 1 teaspoon olive oil
15 - Pinch of salt

→ Whole Wheat Couscous Base

16 - 2/3 cup whole wheat couscous
17 - 3/4 cup boiling water
18 - 1/4 teaspoon salt

→ Garnishes

19 - Fresh parsley, chopped, optional
20 - Avocado, sliced, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# Method steps:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over, cover tightly, and let stand for 5 minutes. Fluff with a fork and set aside.
02 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add crumbled tofu, turmeric, paprika, black pepper, and salt. Cook for 5 to 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.
03 - In the same skillet, add 1 tablespoon olive oil. Add sliced mushrooms and cook for 4 to 5 minutes until they begin to brown. Add minced garlic, salt, and pepper; cook for 2 additional minutes until fragrant and mushrooms are tender.
04 - Add 1 teaspoon olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2 to 3 minutes, stirring frequently, until wilted and bright green.
05 - Divide couscous evenly between 2 bowls. Top each portion with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired and serve immediately.

# Expert Advice:

01 -
  • It delivers serious protein without any eggs or dairy, keeping you energized all morning.
  • Everything cooks in one skillet, so cleanup is minimal and the flavors layer beautifully.
  • You can prep the components ahead and assemble fresh bowls throughout the week.
02 -
  • Press the tofu before crumbling it or the scramble will turn watery and lose its texture.
  • Let the mushrooms sit undisturbed in the pan for the first minute or two so they develop a golden crust instead of steaming.
  • Season each component as you cook it, tasting along the way, because adding salt only at the end will not distribute flavor evenly.
03 -
  • Use your hands to crumble the tofu instead of a fork for irregular, fluffy pieces that crisp up nicely in the pan.
  • Cook the mushrooms in a single layer and resist the urge to stir them constantly so they caramelize instead of steaming.
  • Fluff the couscous immediately after it steams so it does not clump together and stays light and tender.
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