Vegan Scrambled Tofu Recipe with Dulse Healthy Breakfast
About the Vegan Scrambled Tofu Recipe with Dulse
Vegan Scrambled Tofu with Dulse is a delicious, hearty, protein-packed way to start your day! The potatoes, warming spices, and cured foods like olives and sundried tomatoes give this dish a complex and satisfying flavor that is quick and easy to make in your blender. We recommend using a high powered Vitamix or Blendtec blender but a regular blender will work too. Vegan Scrambled Tofu with Dulse is a win-win dish to make for you or your family!
The nutritional breakdown in this tofu scramble is 40% carbohydrates, 30% protein, 30% fat. This recipe is a great way to get a quality source of protein in the morning. There are many health benefits to eating Vegan Scrambled Tofu with Dulse flakes as each ingredient is packed with unique and powerful nutrition!
The dulse in Vegan Scrambled Tofu with Dulse is a superfood with exciting nutritional benefits. Dulse is the common name for several edible red algae that grow at the low tide line on rocky marine coasts. Most dulse comes from the North Atlantic, and there is a long Northern European tradition of dulse use. Dulse is rich in protein, iron, B6, and B12. It contains Vitamins C, E, A, and the rest of the B-complex as well. It also contains potassium, magnesium, calcium, iodine, manganese, copper, chromium, zinc, and is a natural source of fluoride. Dulse is an excellent way to get minerals and a salty taste without adding salt. Dulse provides a natural source of iodine, an essential trace mineral needed by the thyroid gland to maintain proper metabolism. Iodine is an essential ingredient in the thyroid hormone that helps to regulate body temperature, blood cell production, and muscle and nerve function.[/vc_column_text][vc_column_text]
Why make a Vegan Scrambled Tofu Recipe with Dulse?
Breakfast is the most important meal of the day and studies show that people who skip breakfast have a harder time with weight management. By starting your day with a long-burning meal high in protein you set your day up for optimal metabolism and energy! Vegan Scrambled Tofu with Dulse is packed with nutritients, including three powerful anti-inflammatory superfoods: Turmeric, Paprika, and Dulse. It also replaces all salt with dulse – making it a very heart-healthy, low sodium meal without sacrificing that great salty taste.
Leftover Vegan Scrambled Tofu with Dulse can be refrigerated for up to 3 days and actually get better with age as the tofu absorbs more of the spices. Using a Vitamix or Blendtec in this recipe shortens prep time and more evenly distributes the flavor profile making the taste even more gourmet. Vegan Scrambled Tofu with Dulse can also be frozen and reheated – this will change the consistency of the tofu but still tastes great!
[vc_row][vc_column][vc_column_text]Vegan Scrambled Tofu Recipe with Dulse
- 12 oz. tofu – mashed in a Vitamix or Blendtec blender
- 1 potato, cut into small cubes
- 1/2 cup sliced yellow onions
- 2 stalks celery, chopped
- 1 cup spinach, kale, or chard, chopped
- 6 black olives, sliced
- 2 tbsp. chopped sun-dried tomatoes
- 1 clove garlic, minced
- 1 tbsp. turmeric
- 2 tbsp. paprika
- 2 tbsp. dulse flakes (or cut dulse into 1/2 inch long squares)
- Place half of the tofu into your Vitamix or Blendtec blender and briefly blend on lowest setting. Coursely mash the other half using a potato masher or your hands. Mix these two together. Using a Vitamix or Blendtec gives the tofu a more porous consistency and allows it to soak up more of the flavors.
- Place garlic, olives, sun-dried tomatoes, turmeric, and paprika into your Vitamix or Blendtec and blend into a rough paste, use the lower speeds.
- Heat oil on medium heat in a wok, cast iron, or stainless steel frying pan (each of these give the dish a different consistency). Add potatoes and cook until semi-soft. Add onions and cook until semi-soft. Add tofu. Cook tofu on medium heat for 5 minutes.
- Lower heat to medium low and add celery and spinach (or kale or chard) as well as the paste of garlic, olives, sun-dried tomatoes, turmeric, and paprika that you made in your Vitamix or Blendtec. Cook for another 5-10 minutes, depending on how crunchy you like your celery.
- Add dulse and cook for two more minutes. Remove from heat, serve, smile and eat.
Healthy COMPLEX FLAVORS make Vegan Scrambled Tofu with Dulse a great way to start your day. This wonderful recipe will complement your morning breakfast well and give you a nice dose of vitamins and nutrients. Vegan Scrambled Tofu with Dulse will also help keep you full longer. The best thing about Vegan Scrambled Tofu with Dulse is that it’s pretty simple to make using your Vitamix or Blendtec.
- Recipe by: Zoe Platek
- Recipe Type: Breakfast
- Servings: 2
Special Equipment:
Blendtec blender, Vitamix Blender, Blender Bottle, Cutting board, Knife, Measuring cup, Measuring spoon, Large frying pan, Spatula
Ingredient Health Benefits
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. Soy is the prime component of tofu and is a complete source of dietary protein, providing all of the essential amino acids needed in the diet.
Potatoes are a starchy, tuberous plant that is naturally gluten-free and contains no cholesterol. Potatoes are very high in Vitamin C. They also contain significant amounts of potassium and Vitamin B6.
Onions belong to the allium genus, it is the enzyme alliinase that makes you cry when you cut them. They are high in Vitamin C, and also contain Vitamin A, the B-complex, calcium, magnesium, potassium and traces of other minerals. Onions also contain the anti-oxidants selenium, quercitin, and glutathione.
Celery is a plant variety in the family Apiaceae. Celery is a great food for weight management. It is high in water and very low in calories – only 6 calories per stalk! Celery also produces a lot of juice so is great for use in your Vitamix or Blendtec blender.
Spinach: it’s not just for Popeye! Spinach is an edible flowering plant in the family of Amaranthaceae. It contains high amounts of Vitamin A and Vitamin C and – like all dark, leafy greens – is very cleansing to the liver.
The olive is a species of small tree in the family Oleaceae. Olives are naturally high in monounsaturated fat, which experts say should make up 50% of our daily fat content.
Tomatoes are naturally high in Lycopene, an important compound in prostate health. The process of sun-drying tomatoes concentrates this and their other power-packed nutrition: Vitamin C, Iron, and Magnesium.
Allium sativum, commonly known as garlic, is a species in the onion genus, Allium. Garlic is a powerful anti-fungal agent and has been used traditionally to ward off sickness and infection. Studies show that garlic reduces cholesterol production, reduces blood pressure, and is preventive against stomach cancer.
Turmeric is a rhizomatous herbaceous perennial plant of the ginger family, Zingiberaceae. It is usually ground into a powder and used as a spice in foods or blended drinks. It has a warm, peppery, bitter flavor and is mostly known for its use in curry. Turmeric is a powerful anti-inflammatory and has outperformed many pharmaceutical anti-inflammtory drugs in clinical studies. There are countless studies showing the benefits of turmeric in both prevention and treatment of disease, including inflammatory bowel disease, rheumatoid arthritis, and many types of cancer.
Paprika is a spice made from air-dried fruits of the chili pepper family of the species Capsicum annuum. It\’s a warming spice that is very good for circulation. Paprika contains high levels of Vitamin A, Vitamin E, Vitamin B6, Iron, and Capsaicin, which has been shown to reduce blood pressure in clinical studies.
Dulse is the common name for several edible red algae that grow at the low tide line on rocky marine coasts. Most dulse comes from the North Atlantic, and there is a long Northern European tradition of dulse use. Dulse is rich in protein, iron, Vitamin B6, and Vitamin B12. It contains Vitamins C, E, A, and the rest of the B-complex as well. It also contains potassium, magnesium, calcium, iodine, manganese, copper, chromium, zinc, and is a natural source of fluoride. Dulse is an excellent way to get minerals and a salty taste without adding salt. Dulse provides a natural source of iodine, an essential trace mineral needed by the thyroid gland to maintain proper metabolism. Iodine is an essential ingredient in the thyroid hormone that helps to regulate body temperature, blood cell production, and muscle and nerve function.
