Turmeric Tofu Scramble on Sourdough

Name: Turmeric Tofu Scramble on Sourdough
Total time: 15 min
Yield: 2
Ingredients: 200 g firm tofu; 1 tbsp olive oil; 1/2 tsp ground turmeric; 1/2 tsp smoked paprika; 1 tbsp nutritional yeast; 1 tbsp (15 ml) unsweetened soy milk; 2 thick slices (about 50 g each) sourdough bread; 1 (about 140 g of flesh) ripe avocado, sliced; 2 tbsp chives, finely snipped

Firm tofu crumbled into a hot pan with turmeric, smoked paprika and nutritional yeast, piled onto toasted sourdough with avocado. 23 g of protein.

Vegan

A thick slice of toasted sourdough topped with golden crumbled tofu flecked with black pepper and chives, slices of avocado fanned alongside, on a pale plate in morning light.

Servings: 2
Total time: 15 min
Hands-on: 15 min

What you need

Non-stick frying pan
Clean tea towel or kitchen paper

Ingredients

200 gfirm tofu— the firm block, not silken
1 tbspolive oil
1/2 tspground turmeric
1/2 tspsmoked paprika
1 tbspnutritional yeast
1 tbsp (15 ml)unsweetened soy milk— or any plant milk
2 thick slices (about 50 g each)sourdough bread
1 (about 140 g of flesh)ripe avocado, sliced
2 tbspchives, finely snipped

How to make it

Press the tofu: wrap the block in a tea towel, rest something heavy on it and leave it for 10 minutes while you get everything else ready. Wet tofu steams in the pan and never browns, and browning is the whole point here.
Crumble the tofu by hand into pieces of different sizes — some small, some the size of a thumbnail. A uniform crumble reads as mush; an uneven one reads as scrambled egg.
Get the oil properly hot in the pan and add the tofu in one layer. Leave it alone for 3 minutes so it colours underneath, then stir and give it another 3.
Add the turmeric, smoked paprika and nutritional yeast and toss for a minute, then splash in the soy milk and stir until it has just disappeared — that is what makes the scramble creamy instead of dry. Season well with salt and plenty of black pepper.
Toast the sourdough, pile the scramble on, lay the avocado alongside and finish with chives. Eat it immediately; this is not a dish that waits.

Per serving, roughly

Energy: ~452 kcal
Protein: ~23 g
Carbs: ~34 g
Fat: ~28 g

Calculated from the weighed ingredients in the list above, using reference values for each food (USDA SR Legacy and the Swiss food composition database) rather than an estimate. Your numbers still shift with the exact products you buy and with how generously you fill the plate.

What a serving carries

Source of magnesium~91 mg
High in calcium~764 mg
High in iron~4.9 mg
Source of potassium~652 mg
Source of zinc~2.4 mg

Only nutrients that most of this serving's energy actually states a value for are shown — anything else stays unknown rather than being guessed at. “Source of” and “high in” are the EU thresholds: 15 % and 30 % of the daily reference value per serving.

Variations

Protein-packed

Add 100 g of shelled edamame to the pan with the spices. Roughly 55 kcal and 6 g more protein per portion, and the beans keep their bite against the soft tofu.

This version, per serving: ~506 kcal · 29 g protein · 37 g carbs · 30 g fat

Coach's tip

The breakfast that finally makes a plant-based morning hit 23 g of protein without a shake. Tofu is a complete protein, so this does not need combining with anything to count — and if you are training in the next hour, skip the avocado and add a second slice of bread instead.

More recipes

Other recipes worth a place in your week.

BreakfastSmashed White Bean & Avocado ToastCannellini beans crushed with lemon, garlic and olive oil, spread thick under avocado and chilli on toasted rye. Ten minutes, no cooking.BreakfastShakshuka with FetaEggs poached into a deep, smoky tomato and pepper sauce, with feta crumbled over and bread to wipe the pan. One pan, half an hour.MealsCrispy Tofu & Edamame Rice BowlCornflour-crusted tofu, blanched edamame and rice with a ginger-soy sauce. Two plant proteins in one bowl carry it past 46 g — the meat-free bowl that actually keeps up.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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