Healthy Veggie Cooked Breakfast

You’re probably thinking a cooked breakfast without bacon and eggs might not be the same or won’t be as tasty and filling! But that couldn’t be further from the truth!

Making Use of Soy

Soy products have come a long way and can be a healthy addition to your diet. Soy provides a great source of protein including all the essential amino acids.

Tofu has also been in the lime light a lot in the vegan culinary world for it’s ability to replace scrambled eggs.  Plus it can take on so much flavour with added spices.

As it’s also made from the soy bean it comes with all the same great nutritional benefits, plus extra calcium from the setting process.

Make it Your Own

This cooked breakfast is the full works, but you can make parts of it as you wish depending on how much time you have and how big your appetite is!

You can just have the sausages and bean and lentil mix, or try the scrambled tofu on toast.

Enjoy and let me know what other items you add to your cooked breakfast!

Veggie Cooked Breakfast  –  Serves 2

For the Scrambled Tofu

400g block of firm tofu, drained and pressed (min 10 minutes)

1 tsp turmeric

1 clove garlic, minced

2 tbsp tamari

1/4 tsp ground cumin

For the veggie, beans and lentil mix

1 red onion

4 large mushrooms

1/2 tin baked beans

1/2 tin green lentils, rinsed and drained

handful cherry or plum tomatoes

+

4 veggie sausages

Method

For the Scrambled Tofu

1. Drain the liquid from the tofu and wrap in kitchen paper towels.  Place on a plate and set a heavy weight on top to press out the excess liquid.
2. Heat a pan on medium heat and add half the chopped red onion and minced garlic clove, and cook for 3-4 minutes until the onion begins to soften.
3. Add the crumbled tofu into the pan.  You can use your hands to crumble it or use a fork to lightly mash the tofu.
4. Stir in the turmeric, tamari, ground cumin, and a splash of soy mylk. and cook for a further 10 minutes or until the tofu is cooked through.
5. Set the scrambled tofu aside in a bowl to use the same pan for the bean, lentil and veggie mix.

For the Beans, Lentil and Veggie Mix

1. Add the remaining chopped red onion and sliced mushrooms to the pan and cook for 3-4 minutes, adding a splash of tamari if preferred.
2. Stir in the baked beans and green lentils and cook for 5 minutes or until the mixture is heated through.
3. Grill the sausages as per the package instructions.
4. To serve, divide the tofu and veggie mixture onto two plates and serve with fresh spinach or rocket and the sausages, if you’re having these.

Everyone’s got their own idea of what makes a healthy veggie cooked breakfast and I’m sure you’ll tweak the line up to suit your own ideal healthy cooked breakfast.

Mindy Perley-Martin

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