Protein Packed Tofu Breakfast Bowl

There's nothing like a breakfast bowl packed with an incredible amount of veggies, grains, and beans. Add to that a savory breakfast sausage to give an extra boost of flavor. Breakfast is one of the most important meals of the day - stemming from breaking our fast overnight. So when we dig into our first meal of the day, we're replenishing our bodies to keep us going through the day.


Plant Based Protein Packed!

We can ditch the meat and swap out for these plant powered foods to provide us with the protein our body needs to repair cells in our our bodies and create new ones:


Tofu: 10 grams - made from soybeans, this legume resides from Eastern Asia. Found in many vegan dishes, you can dress this staple up in all sorts of seasoning, spices and sauce because it'll absorb whatever you add to it. It's kind of like a chameleon. Awesome, right?

Quinoa: 4 grams - technically a seed, this ancient Andean whole grain is a great healthy substitute for wheat grains. Use as a base for stir fries, stews, and curries.

Kale: 4 grams - originating from eastern Mediterranean and Asia Minor, this leafy cabbage green is surprisingly a source of protein. Add it to any dish in replacement of spinach and other leafy greens.

Breakfast Sausage: depending on what kind of plant based sausage you're adding to this dish, you can provide your bowl with an added boost of protein. Feel free to treat yourself to store bought vegan breakfast sausages or make your own at home!


Ingredients


1/2 block extra firm tofu - pressed and crumbled

1 breakfast sausage patty - crumbled

1 cup kale - chopped

1/4 cup italian parsley - chopped

3/4 cup cooked quinoa (1/4 c dry quinoa + 1/2 c water + 1/4 veggie bouillon)

1/2 small red onion diced

1 tbs olive oil


Sauce

1/3 cup plant based milk

2 tbs nutritional yeast

1 tsp dijon mustard

1 tsp garlic powder

1/2 tsp turmeric powder

1/2 tsp salt

1/4 tsp black pepper



Steps

  1. In a pan, bring olive oil to a sizzle over medium high heat. Lower to medium and add red onion. Cook for 3 minutes or until onion is slightly translucent.

  2. Add the pressed crumbled tofu and breakfast sausage to the pan, allowing to cook for about 6 minutes. You'll notice it starting to build a beautiful brown color - this is good!

  3. While this is cooking, create the sauce. Mix all spices into a small bowl then add plant based milk . Whisk until creamy. The sauce will become frothy and thickens as it sits.

  4. Begin to integrate the chopped kale and parsley into the pan. Cook for about 5 minutes or until the kale and parsley have cooked down.

  5. Add the cooked quinoa to the pan - mixing in with the tofu, sausage, and veggies.

  6. Finally, add the sauce - mixing in thoroughly. You can allow to cook for an additional 2-3 minutes for a drier scramble bowl or serve immediately.


Tips:

  • For the plant based milk, make sure it is not sweetened. I like to use original flavored almond milk.

  • My recommendations for store bought breakfast sausage are Beyond Meat Breakfast Patties, Field Roast Apple Maple Breakfast Sausage or Hillarys Vegan Breakfast Sausage

© 2020 by AHIMSA YOGA 

Beacon, NY • New York, NY