Ingredients
- Firm or Extra-Firm Tofu (1 block, about 14-16 oz): The star of our wrap! Choose firm or extra-firm tofu for the best texture and to ensure it doesn’t crumble too easily during cooking. Tofu is a fantastic source of plant-based protein, essential for a satisfying and energizing breakfast.
- Large Tortillas (4-6): Use your favorite type of tortilla – whole wheat for added fiber, spinach tortillas for extra nutrients, or classic flour tortillas for a softer texture. The tortilla acts as the perfect vessel to hold all the delicious fillings.
- Olive Oil (1-2 tablespoons): A healthy fat for sautéing the tofu and vegetables. Olive oil adds a subtle richness and helps prevent sticking in the pan. You can also use avocado oil or coconut oil as alternatives.
- Onion (1/2 medium, chopped): Adds a savory base flavor to the scramble. Onions are also packed with antioxidants and contribute to the overall flavor profile.
- Bell Pepper (1/2, chopped – any color): Provides a sweet and slightly crunchy texture, along with vibrant color and essential vitamins like Vitamin C. Choose your favorite color bell pepper – red, yellow, or orange are sweeter, while green peppers offer a slightly more bitter note.
- Spinach (2 cups, packed): A nutritional powerhouse! Spinach wilts down quickly and adds a boost of iron, vitamins, and fiber to your breakfast. Baby spinach is convenient and tender.
- Nutritional Yeast (2-3 tablespoons): The secret ingredient for a cheesy, savory flavor without any dairy! Nutritional yeast is deactivated yeast with a nutty, cheesy taste and is also a good source of B vitamins.
- Turmeric Powder (1/2 teaspoon): Adds a warm, earthy flavor and a beautiful golden color to the tofu scramble, mimicking the appearance of eggs. Turmeric is also known for its anti-inflammatory properties.
- Garlic Powder (1/2 teaspoon): Enhances the savory flavors of the scramble and adds a pleasant aroma. Garlic powder is a convenient way to incorporate garlic flavor.
- Onion Powder (1/2 teaspoon): Complements the fresh onion and deepens the overall savory taste of the tofu scramble.
- Smoked Paprika (1/4 teaspoon): Adds a subtle smoky depth and warmth to the scramble, creating a more complex flavor profile.
- Salt and Black Pepper: To taste, essential for seasoning and enhancing all the flavors in the wrap.
- Optional Toppings: Salsa, avocado slices, hot sauce, vegan cheese shreds, chopped cilantro, black beans, corn – get creative and customize your wrap to your liking! These toppings add extra flavor, texture, and nutritional value.
Instructions
- Press the Tofu (Essential Step): Remove the tofu from its packaging and drain any excess water. Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place a heavy object on top of the tofu (like a cookbook or a plate with cans on it) and press for at least 15-20 minutes to remove excess water. This step is crucial for achieving a firmer, more scramble-like texture. The drier the tofu, the better it will brown and absorb flavors.
- Prepare the Tofu Scramble: Once pressed, crumble the tofu into a bowl using your hands or a fork. Aim for a texture that resembles scrambled eggs – some smaller crumbles and some slightly larger pieces.
- Sauté the Vegetables: Heat olive oil in a large skillet or non-stick pan over medium heat. Add the chopped onion and bell pepper and sauté for 5-7 minutes, or until they soften and become fragrant. Stir occasionally to prevent burning and ensure even cooking.
- Add the Tofu and Spices: Add the crumbled tofu to the skillet with the sautéed vegetables. Stir to combine. Sprinkle nutritional yeast, turmeric powder, garlic powder, onion powder, smoked paprika, salt, and black pepper over the tofu and vegetables. Stir well to evenly coat the tofu with the spices.
- Cook the Tofu Scramble: Cook for 8-10 minutes, stirring occasionally, until the tofu is heated through and slightly browned. As the tofu cooks, it will absorb the flavors of the spices and develop a more savory taste. Avoid overcooking, which can make the tofu dry.
- Add the Spinach: Add the spinach to the skillet and cook for another 1-2 minutes, or until it wilts down. Stir the spinach into the tofu scramble until it is fully incorporated and softened.
- Warm the Tortillas: While the tofu scramble is cooking, warm the tortillas. You can do this in a dry skillet over medium heat for about 30 seconds per side, in the microwave for 10-15 seconds, or in the oven wrapped in foil. Warming the tortillas makes them more pliable and prevents them from cracking when you fold them into wraps.
- Assemble the Wraps: Lay a warm tortilla on a plate. Spoon a generous amount of the tofu scramble onto the center of the tortilla. Add any desired toppings, such as salsa, avocado slices, hot sauce, or vegan cheese.
- Fold and Serve: Fold in the sides of the tortilla and then roll it up tightly from the bottom to create a wrap. Serve immediately and enjoy your delicious and quick tofu breakfast wrap! You can cut the wrap in half for easier eating, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fat: 20g
- Protein: 25g