No Egg, No Problem!

To be completely honest I was never a huge fan of egg to begin with, it creeped me out when I thought about what it was, and what it came out of. It wasn’t until I started a ‘clean eating’ lifestyle that I frequently started eating egg whites. They seem to be a very common food found in meal plans due to it being a good source of protein, and they also contain a number of essential vitamins and minerals and relatively few calories.

When I went vegan I searched high and low for a egg white breakfast substitution that was also high in protein, and found out that a lot of vegans make tofu scrambles. You can flavour it to your liking and it really does resemble an egg scramble. For how I make mine keep reading!

Ingredients:

1/2 package of extra-firm tofu 

1/4 teaspoon turmeric 

1/4 teaspoon ground cumin 

1/4 teaspoon paprika 

A pinch of sea salt 

Black pepper (to your discretion, I use ALOT)

Olive oil 

1 Tablespoon of minced garlic 

Bell pepper

Onion

Shiitake mushrooms

Spinach

Cilantro

Avocado

1 tablespoon of nutritional yeast

Hot sauce

Whole wheat wraps

Directions:
 Fry onions, peppers, and mushroom together for a couple minutes in olive oil, and then crumble 1/2 of drained tofu in the mix. Add turmeric, cumin, paprika, sea salt, black pepper, and minced garlic to the mixture to flavour the tofu. The tumeric is what gives the tofu the yellow colour. I usually fry it all together for about 6 minutes tops, I then add spinach give it another a minute and it’s done. To top it off I add the nutritional yeast, cilantro, hot sauce, avocado, and put it all in whole wheat wraps.
 For those of you who don’t know what nutritional yeast is it’s a powder you can find at most health food stores, it’s also a complete protein, meaning that among the 18 amino acids it contains nine are essential ones that your body cannot produce.
Hope you enjoy!
4 Comments
  • Joda Popcan

    Reply

    Hey I’ve learned that eggyolks contain 50+ essential minerals and vitamins in a single yolk alone
    Can I be sure that extra firm tofu will contain all of those as well without needing to add 50 other kind of foods 2 it?
    Ipersonally dislike scrambled eggs as a way of eating them and ultimately prefer Sunnyside up on a piece of wholewheat toast with peanut butter Any substitutions similar to that?

    • buchananclaire

      Hi Joda. Tofu is a great source of protein, there is about 52 grams in a package of extra firm tofu, and in a cup of cooked soybeans alone there is 22 grams of protein. This is almost as much as a serving of steak.

      It also contains eight essential amino acids including iron, calcium, is naturally gluten free, low calorie, and no cholesterol.

  • Christina

    Reply

    Looks SO good! Is nutritional yeast in most grocery stores??

    • buchananclaire

      You can find it at most health food stores! 🙂

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