Vegan Cooked Sunday Breakfast

Many vegan scrambled tofu recipes use firm tofu, which gives more of firmer texture which some can prefer. However, I love using silken tofu to make my scramble, as it absorbs flavours so well and has a softer texture resembling scrambled eggs. 

I also use less traditional North African spices to flavour my tofu which you may not have tried before, and I hope you are wonderfully surprised. They provide a little heat, and you can also opt to switch the harissa for garam masala for the mild and more well-known version of scrambled tofu.

I always opt for organic wholefood soy products as this is not farmed by burning of rainforests, as this soy is grown mostly fed to livestock for meat production. In fact I read a some research that suggests the average European meat eater actually consumes far more soy (as much as 61kg! each year) than vegans ever could indirectly via the animals they consume as many are fed soy. This soy that is fed to animals is also directly coming from the degradation of rainforests and wildlife in areas such as the amazon. Click here for more info.

This breakfast really hits the spot while providing a range of excellent nutrition and health benefits. This meal can satisfy your taste buds and give you enough satiety until your next meal. Enjoy on Sundays as is traditional here in England or any day that takes your fancy.

This recipe is quick and has minimal ingredients, and is easy to make. It is not greasy or unhealthy like the more traditional English-cooked breakfast. Also, this recipe doesn't contain any of the processed meat replacements, as they are not needed. If you would like to know which meat replacements I recommend, click here.

As it's also referred to, chard or swiss chard is an amazing green to add to your diet. It's beet greens without the beetroot on the bottom, so more energy is used to produce giant leaves, which grow fast and are great for us to eat.

Nutritionally chard is rich in antioxidants such as beta-carotene, lutein, zeaxanthin, quercetin, and kaempferol. These have been shown to provide anti-cancer benefits, as well as protecting against heart disease.

Chard also contains a significant concentration of calcium and vitamin K, which contributes a substantial boost for bones, meaning this leafy green can promote bone growth, aid with the development of young bones, and protect older bones.

You may not find this available in your local supermarket. However, it is easy to grow, especially over the summer months. I grow mine in felt pots on my roof and keep the plants small by regularly taking larger leaves, though it can produce very well in the ground. If you have minimal space, like me, here is a guide to growing chard in pots.

Vegan Cooked Sunday Breakfast Recipe

Serves 2

INGREDIENTS

• 1 block of silken tofu
• 1/2 tsp turmeric
• 1 tsp harissa spice mix, substitute garam masala
• 4 tbsp unsweetened plant-based milk
• Salt & black pepper
• 1 avocado
• 5 big mushrooms
• 1/2 tin of baked beans
• Bunch of fresh greens of choice (I used chard and beet greens)
• 4 slices of toasted bread (I used baguette)
• Spring onion greens and ground nigella seeds for garnish (optional)

METHOD

1. In a frying pan, add sliced mushrooms and chard to cook through on medium heat, you can add a little water to prevent them sticking. After they are cooked set aside on a plate with a lid or place in a warm oven.
2. Next, using the same pan add the silken tofu, break it apart into chunks with a spatula, and add the spices followed by the plant-based milk and a few cracks of black pepper and a pinch of salt, leave on a low heat to simmer stirring occasionally.
3. Start warming your beans, toasting your bread, and slicing your avocado.
4. The tofu should be ready when most of the moisture has absorbed as shown in the picture above and at this time your beans and toast should be ready too.
5. Plate everything up.

Serve with chopped spring onion greens and ground nigella or more black pepper.

Blog post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting