TOFU BREAKFAST HASH (VEGAN)

February 11, 2019

TOFU BREAKFAST HASH (VEGAN)

One of my goals is to share some more vegan recipes! Even though I’m not personally vegan, I have clients that are and I know how challenging it can be to hit your macros on a vegan diet. This tofu breakfast hash is easy, flavorful, and hearty with lots of veggies and and protein to keep you full for hours! Don’t like tofu? Don’t worry! I am not the hugest fan but I like this almost as much as my scrambled eggs. The seasonings and add-ins make all the difference!

Did you know? Tofu is an excellent plant-based protein source containing all nine essential amino acids, plus calcium and iron (often deficient in the vegan diet). Buy organic tofu if you’re avoiding GMOs, and limit soy protein to 1-2 meals per day to minimize any estrogenic effects. Having one serving of soy protein daily has been linked to a 48% lower risk of breast cancer! (source)

Back to this breakfast hash – it’s so easy to make! I started with extra firm tofu, which has more protein and a less mushy texture than silken tofu. I took my tofu block and set it on a plate lined with paper towel, pressing another folded paper towel on top to smash the block and soak up extra water. Make sure you do this for an “eggy” texture.

Next, I cut my potatoes into bite-sized chunks and briefly boiled them for about 5 minutes until softened. This step is key for tender, crispy breakfast potatoes! You can boil your potatoes a day or two in advance, or do a big batch for convenience. After boiling, I added the potatoes to my NEW hard-anodized skillet over medium heat with some olive oil and let them cook for about 4 minutes until browned in spots. Then, I added my onions and continued cooking for a couple minutes until the onions turned translucent.

Next, I added my peppers and tofu, breaking up and smashing the tofu with my spatula to make egg-like chunks. I let the tofu and peppers cook with the potatoes and onion for about 2 minutes, then added my kale and spices. I cooked one more minute until kale had wilted and the spices were fragrant. MMMM!

Here’s the printable recipe for this easy tofu breakfast hash! I hope you’ll rate and comment below if you try it 🙂

This post contains affiliate links. Recipe rcreated in collaboration with Abby Pollock and TranformNation.

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5 from 1 vote

Tofu Breakfast Hash (Vegan)

This easy tofu breakfast hash is ready in about 10 minutes, tastes delicious enough for egg lovers to enjoy, and is loaded with protein and veggies!
Course Breakfast
Prep Time 1 minute
Cook Time 9 minutes
Total Time 10 minutes
Servings 4 servings
Calories 392kcal
Author Sarah Wilkins, No Excuses Nutrition

Ingredients

  • 4 cups (21 oz.) diced russet potatoes
  • 2 lbs. extra firm tofu
  • 1 tbsp. olive oil
  • 1 cup onion diced
  • 1 cup bell pepper diced
  • 2 cups baby kale stems trimmed
  • 1/2 tsp. salt optional
  • 1/2 tsp. turmeric optional
  • 1/4 tsp. black pepper
  • 1/4 tsp. garlic powder optional

Instructions

  • Briefly boil diced potatoes for 5 minutes to soften. Drain and set aside.
  • Meanwhile, press tofu firmly between paper towels to squeeze out excess moisture. Set aside.
  • Heat olive oil in a skillet over medium heat, then add potatoes, cooking 3-4 minutes until lightly browned in spots.
  • Add onions, cooking another 2 minutes until translucent.
  • Add peppers and tofu, cooking about 2 minutes while breaking up tofu with a spatula.
  • Add kale and spices, cooking about 1 minutes until kale is wilted and spices are fragrant.
  • Remove from heat and let cool for 5-10 minutes.
  • Divide evenly between four meal prep containers; seal containers and place in the fridge. This dish reheats easily in the microwave and will keep up to one week in the fridge.

Notes

Calories (per serving, minus optionals): 392kcal, Fat: 14.7g, Sat fat: 1.9g, Carbs: 38g, Fiber: 8g, Sugar: 6g, Protein: 27g, Sodium: 70mg
Calories (per serving, including optionals): 393kcal, Fat: 14.7g, Sat fat: 1.9g, Carbs: 38g, Fiber: 8g, Sugar: 6g, Protein: 27g, Sodium: 357mg




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