This High Protein Rainbow Breakfast Scramble is the perfect way to start your day! It’s got a ton of healthy spinach to energize your brain and body and a delicious red peppers to give you a great mix of different nutrients. We’ve made our scramble with crumbled tofu but you could scramble eggs in there instead if you prefer them.
Why You’ll Love This Recipe
High in Protein: This recipe has brings together lots of protein in the tofu, spinach, and tahini.
Rich in Micronutrients: We intentionally included vegetables that were both in the green and yellow/red categories to pack as many nutrients into each delicious bite as possible.
Low Climate Impact: We’ve kept this plant based to keep the climate impact low.
Perfect for Meal Prep: This recipe makes enough to last one person four days depending on your caloric needs. If you’re cooking for a bigger crew, go ahead and double it. It reheats like a dream!Â
The Nutritional Power of Plants
Eating a variety of different colored plant foods provides with a ton of nutrients to feed your body. In this recipe we have spinach which is considered a superfood and has been associated with lower cancer risk, better eye sight, good heart health and a myriad of other benefits.Â
We also added vegetables in the red/yellow category which supply things such as vitamins A and C and potassium.Â
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Low Climate Impact
Eating plant-based meals is one of the most effective ways to lower your environmental impact. Here are a few more details about what makes this particular a stand out.
Tofu vs. Animal Protein: Tofu emits far fewer harmful greenhouse gases than meat or dairy. If you take beef for example, tofu emits 97% less greenhouse gas than beef.
Here’s a simple graphic that shows the impacts of various protein sources.
What Makes this Dish Exceptional
Red Chili Flakes Bring the Heat: Adding in red chili flakes adds in a little punch of heat (and extra nutrients) that doesn’t overwhelm.
Tahini: The tahini adds in extra protein and also gives the tofu more of a creamy texture.
Getting Heat on the Spices: By cooking the spices before adding in any liquid, they have a chance to bloom and bring more flavor to the overall dish.
Other Dishes You Might Like.
This is one of our favorite protein packed dishes but we have many others. Try some of these community favorites.
High Protein Rainbow Breakfast Scramble
Ingredients
- 1 tbsp olive oil
- 1 medium onion sliced thin
- 1 medium red bell pepper sliced thin
- 2 cloves garlic chopped
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp chili flakes
- 1 pkg frozen spinach (300 g) thawed (microwave is fine), water squeezed out and reserved
- 2 tbsp tahini smooth (mix with a bit of the spinach water if it's thick)
- 1 pkg extra firm tofu crumbled
- 1 tsp sea salt or to taste
- 1 - 2 tbsp chopped cilantro (optional)
- fresh ground black pepper
Instructions
- heat olive oil in a large pan and add in onions, cook for 2-3 minutes. Reduce heat and add in red bell pepper, cook for 2 minutes. Add in garlic, chili powder, cumin, turmeric and chili flakes and cook for 1-2 minutes, spices will begin to give off an aroma and stick to the pan - stir constantly.
- Add in a bit of the spinach water to deglaze the pan - a bit of a sauce will start to develop. Keep the spinach water handy and continue to add in to ensure that the flavors are mixed together. You'll want the water to have all evaporated by the time you're finished so don't put in too much - you won't likely use it all.
- Add in the spinach, tahini and crumbled tofu and mix well with the rest of the ingredients. Add in additional spinach water if you need it to ensure everything is coated. Continue to cook until everything is cooked through.
- Season with salt and pepper to taste. *note - I used salt throughout the cooking process rather than waiting until the end but you do whatever you are most comfortable with. The flavors will be quite strong right after you add the spices so the true test of how much salt is needed will come after you've added in the tofu and spinach.
- Top with cilantro and serve with salsa if desired!
