Category: protein

Plant Based Street Tacos

These plant based street tacos are fast and easy, full of bold flavor! Everyone will love this vegan dinner idea.…

A Couple Cooks – Recipes worth repeating.

These plant based street tacos are fast and easy, full of bold flavor! Everyone will love this vegan dinner idea.

Vegan street tacos

This post was created in partnership with OZO Plant-Based Protein. All opinions are our own.

Here’s a deliciously fresh plant based meal idea…that also takes no time to put together. (Sounds impossible, right?) Try these Plant Based Street Tacos! This vegan taco topping is our new go-to because it’s so easy and delicious, and everyone in our family loves it. The secret? Well, it’s powered by a plant-based protein that blew us away with the flavor and protein level, made by OZO Plant-Based Protein. It’s also a seriously fast dinner you can make in a flash. Ready to get started?

Ingredients in these plant based street tacos

What’s a street taco vs a standard taco? It’s all in the size. A street taco is made to hold in your hand and eat on the go, so it’s smaller than a regular taco. Street tacos are typically made with corn tortillas that are no larger than 5-inches in diameter. If you’re going authentic, you’ll want to double them up to avoid breakage! Here’s what’s in this plant based street taco recipe:

  • 5-inch corn tortillas
  • OZO Plant-Based Mexican Ground (see below)
  • Black bean and corn salad (here)
  • Pickled onions (optional)
  • Cilantro
  • Hot sauce
OZO plant based protein

The key: a great plant based taco meat!

What makes this plant based street taco recipe? The plant based taco protein: OZO Plant-Based Mexican Ground. After taste testing it, we were pleasantly surprised! There are a lot of questionable plant based proteins out there, and this one passed the test at our house. Here’s what we love about it:

  • It’s got 20 grams of protein per serving. A lot of plant based proteins we’ve tried actually don’t have much protein! (Weird, but true.)
  • It’s made of pea protein. Many plant-based proteins are made with gluten or unnatural substances.
  • It’s delicious. The texture is great, and it already tastes like taco meat, so you don’t have to add seasonings.

Optional taco sauces!

These vegan street tacos are seriously simple, so you may want to jazz them up with some additional items if you have extra time. They taste delicious as is, but here are a few different creamy plant-based sauces you might want to try:

  • Chipotle Sauce: This creamy, spicy sauce is made with tahini and adobo sauce (from a can of chipotle chilis). It’s the quickest to make of these options.
  • Cashew Cream: Make it in advance: it’s our go-to creamy vegan sauce that makes anything taste better! You can also try Vegan Sour Cream
  • Cilantro Sauce: This light green sauce is beautifully bright and has a zingy flavor! It’s also cashew based.
Plant based tacos

Tips on warming tortillas

The last tip on making killer plant based street tacos: make sure to warm your tortillas! There’s nothing worse than biting into a cold, leathery tortilla. Corn tortillas especially can break easily when they’re cold. Remember that with street tacos, you’ll want to layer 2 tortillas to avoid breakage. Here’s how to warm tortillas like a pro:

  • Place them over the flame of a gas burner (preferred!). Place each tortilla directly on a gas burner for a few seconds per side, turning with tongs. This lightly chars the edges and warms the tortillas (so they’ll look like the photos). Then throw them into a tortilla warmer!
  • Warm them in the oven. If you don’t have a gas burner, you can warm them in the oven. Go to How to Warm Tortillas.

More taco recipes

Who doesn’t love tacos? Here are a few more tasty taco recipes you might enjoy, many of which are vegan dinner ideas:

This vegan street tacos recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

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Vegan street tacos

Plant Based Street Tacos

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings (12 tacos)
  • Diet: Vegan
Print Recipe

Description

These vegan street tacos are fast and easy, full of bold flavor! Everyone will love this plant based dinner idea.

Ingredients

Instructions

  1. Make the black bean and corn salad: In a bowl, mix together the beans (drained and rinsed), corn, and pico de gallo with the kosher salt.
  2. Warm the plant based taco meat: In a skillet, warm the OZO Plant-Based Mexican Seasoned Ground, according to the package instructions. 
  3. Warm the tortillas: Warm and char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm. (See How to Warm Tortillas.)
  4. Assemble the tacos: Layer 2 tortillas, then top with black bean and corn salad, taco meat, onions or pickled onions, cilantro, and hot sauce. 
  • Category: Main dish
  • Method: Stovetop
  • Cuisine: Mexican-inspired

Keywords: Vegan street tacos, plant based tacos, plant based taco meat, OZO plant based protein

A Couple Cooks - Recipes worth repeating.

Easy Vegan Meatballs

This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant…

A Couple Cooks – Recipes worth repeating.

This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant based dinner.

Vegan Meatballs

Here’s a go-to when you need a plant based dinner that’s protein-packed: this Vegan Meatballs recipe! Now, there are two problems with most vegan meatballs recipes. Vegan meatballs take a long time to make, and many recipes don’t have much protein (so you’re hungry an hour later). This vegan meatballs recipe solves both problems. This recipe takes under 30 minutes to make, and it’s packed with protein! Even better: the flavor is outstanding.

The secret to the best vegan meatballs

Ok, you might need to use a new-to-you ingredient for this one. But we promise: this will revolutionize your vegan meatballs game! The key? Tempeh. Here are the particulars on this powerhouse ingredient:

  • Tempeh is a compressed cake of whole soybeans. It can include seeds like millet or grains like rice, wheat, or barley (most brands are gluten-free). It has a nuttier flavor and firmer texture than tofu. Read more about Tempeh vs Tofu here!
  • Tempeh is protein packed. One serving has a whopping 20 grams protein! That’s double the protein in one serving tofu.
  • Wait, are soy products healthy? Soy products in moderation are part of a healthy diet! Per to the Harvard School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week.
Vegan meatballs

Consider a double recipe!

Before you start, think about whether you’d like to make a single or double recipe for these vegan meatballs. Here’s what to know:

  • This recipe makes 14 meatballs, about 2 to 3 servings. They’re easy to cook in one skillet and feed a family like ours (2 adults and 1 preschooler).
  • Consider doubling the recipe, because they save well! They hold up very well refrigerated or frozen (without sauce). Instant lunch or dinner!
  • You’ll need a very large skillet for a double recipe. Use the biggest you have to cook them!
  • Use the 2x button in the recipe below. You likely won’t need the full quantity of olive oil: you can likely cook the meatballs in less than 6 tablespoons (start with ¼ cup).

Important: steam the tempeh first

The cardinal rule when using tempeh in recipes: it tastes bitter raw. While it’s completely safe to eat raw, you’ll want to cook it to remove that flavor.

  • Steam the tempeh for just 10 minutes. It gets just the right moistness to the tempeh and removes the bitter flavor.
  • Steaming doesn’t make the recipe take any longer, because you can prep everything while the tempeh steams.
  • You’ll need a steamer basket for this recipe. Don’t have one? Here are a few ways to steam without a steamer.
Vegan meatballs recipe

Tips for cooking vegan meatballs

Once you’ve got your tempeh steamed, you’ll simply mix the dough together with breadcrumbs and spices. When you cook them, here’s the main thing to note: use chopsticks to turn them! It’s hard to use a spatula to flip the balls so they get golden on each side. Chopsticks make it much easier! Of course, you can use whatever method you like. Just try to get each side lightly browned!

Italian breadcrumbs, and how to make them gluten free

Italian breadcrumbs are an important component to these vegan meatballs. It gives them just the right texture so they don’t fall apart. If you eat gluten-free, we’ve got some ideas. Here’s what to know:

  • Italian breadcrumbs are breadcrumbs mixed with herbs and salt.
  • Can’t find Italian style? Mix ½ cup plain breadcrumbs with ⅛ teaspoon kosher salt and ½ tablespoon Italian seasoning (or 1 teaspoon dried oregano and ¼ teaspoon each dried basil and thyme).
  • Try gluten-free panko or homemade. For gluten-free, it’s easy to find gluten-free breadcrumbs these days online or at your grocery. Or use gluten-free bread or crackers to make homemade breadcrumbs, then add the seasonings above.
Vegan meatballs

Make ahead and storage info

This vegan meatballs recipe is genius not only because it tastes great and has lots of protein. These also hold up very well! Here’s what to note about texture:

  • Store leftovers refrigerated for up to 5 days. Don’t store them with sauce, or they will get mushy.
  • Freeze leftovers after you allow them to cool. They’ll hold up in a freezer-safe container for up to 3 months. 

Ways to serve vegan meatballs

Once you’ve made your beautiful vegan meatballs…how to serve ’em? We’ve got ideas.

More vegan dinner recipes

There are lots of more vegan dinner recipes like this one! Here are a few more favorites to try:

This vegan meatballs recipe is…

Vegetarian, vegan, plant-based, dairy-free. For gluten-free, use gluten-free breadcrumbs or see the section above.

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Vegan Meatballs

Easy Vegan Meatballs

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 14 meatballs (2 large or 3 modest)
  • Diet: Vegan
Print Recipe

Description

This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant based dinner.

Ingredients

  • 8 ounces tempeh*, finely chopped
  • ¼ cup minced white onion
  • 2 cloves garlic, minced
  • ½ cup Italian breadcrumbs
  • ½ teaspoon fennel seeds
  • 2 teaspoons dried oregano
  • 1 ½ tablespoons soy sauce or tamari
  • ¼ cup olive oil, divided*
  • ½ teaspoon kosher salt
  • Fresh ground black pepper
  • 2 to 3 cups favorite marinara sauce

Instructions

  1. Steam the tempeh: Place 1 ½ cups water into a saucepan with a steamer basket: the water surface should be right under the basket. Bring the water to a boil. Chop the tempeh into small pieces. Once boiling, add it to the steamer basket and steam it for 10 minutes while you prep the remaining ingredients.
  2. Mix the meatballs: Mince the white onion. Mince the garlic. Add them to a medium bowl with the breadcrumbs, fennel seeds and dried oregano. Once the tempeh is cooked, remove it from the steamer and add it to the bowl with the breadcrumbs. Stir in the soy sauce or tamari and 1 tablespoon of the olive oil and mix. Once the tempeh cools slightly, use your fingers to mash it together into a uniform dough.
  3. Form the meatballs: Use your fingers to form the dough into golf-ball sized balls, about 13 to 14 total, placing them on a plate. 
  4. Cook the meatballs: Heat the remaining 3 tablespoons olive oil in a non-stick large skillet over medium high heat. Add the meatballs and cook, turning them occasionally with chopsticks, until lightly browned on all sides, about 5 to 6 minutes. Reduce the heat to medium if it starts to smoke.
  5. Serve: Once cooked, you can remove the meatballs from a pan and refrigerate up to 5 days until serving if you’d like. Or serve immediately: turn off the heat and add the marinara sauce to the pan (beware of spitting). Simmer for about 1 minute until warm, then top with chopped basil or parsley and serve. Store leftovers refrigerated without sauce for 5 days, or allow to cool then freeze in a freezer-safe container for up to 3 months.

Notes

*The meatballs save well, so we recommend making a double recipe and refrigerating or freezing leftovers! Click the 2x button for quick doubled quantities.

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Vegan

Keywords: Vegan meatballs, vegan meatballs recipe

A Couple Cooks - Recipes worth repeating.

Cinnamon Apple Smoothie

This cinnamon-spiced apple smoothie is creamy and irresistibly tasty! It’s full of natural sweetness and packed with protein. Here’s a smoothie that’s full of cozy spiced, naturally sweet flavor: the perfect Apple Smoothie! This one works anytime and in any season. But of course it’s perfect for fall when you’ve got mounds of apples to use up. In fact, it’s a healthy way to enjoy the flavors of apple pie or apple crumble! Cinnamon and vanilla are just the right compliment to the sweet tart fruit. It’s also loaded with protein from Greek yogurt, which gives it just the right creamy texture. You’ll almost feel like you’re drinking an apple pie milkshake…but a wholesome version! Let’s go. Ingredients in this apple smoothie The great thing about this apple smoothie? You might already have the ingredients on hand. If you stock bananas and Greek yogurt like we do, you’ll be able to whip up this smoothie in no time. Here’s what you’ll need: Apples: You can use any variety! For the best flavor, use sweet tart apples like Honey Crisp or Granny Smith (stay away from Red Delicious here). Banana: No need to freeze it: you can use a room temperature […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This cinnamon-spiced apple smoothie is creamy and irresistibly tasty! It’s full of natural sweetness and packed with protein.

Apple smoothie

Here’s a smoothie that’s full of cozy spiced, naturally sweet flavor: the perfect Apple Smoothie! This one works anytime and in any season. But of course it’s perfect for fall when you’ve got mounds of apples to use up. In fact, it’s a healthy way to enjoy the flavors of apple pie or apple crumble! Cinnamon and vanilla are just the right compliment to the sweet tart fruit. It’s also loaded with protein from Greek yogurt, which gives it just the right creamy texture. You’ll almost feel like you’re drinking an apple pie milkshake…but a wholesome version! Let’s go.

Ingredients in this apple smoothie

The great thing about this apple smoothie? You might already have the ingredients on hand. If you stock bananas and Greek yogurt like we do, you’ll be able to whip up this smoothie in no time. Here’s what you’ll need:

  • Apples: You can use any variety! For the best flavor, use sweet tart apples like Honey Crisp or Granny Smith (stay away from Red Delicious here).
  • Banana: No need to freeze it: you can use a room temperature banana! If you do have one frozen, that will work too.
  • Greek yogurt: Greek yogurt adds lots of protein to this smoothie, and live probiotics which help gut health.
  • Milk: Use any type of milk, including non-dairy milk
  • Ice: Ice helps to get just the right texture. Note that this smoothie is more creamy than icy.
  • Vanilla and cinnamon: These bring in that apple pie flavor!
Apple smoothie

It’s great naturally sweet, or add a bit of maple syrup

This apple smoothie tastes fantastic with no added sweetener: it’s perfectly sweet tart! However, the flavor can depend on the ripeness of the fruit and your personal tastes. Take a taste, and if you’d like it sweeter, add a bit of maple syrup or honey. This is a nice option if you’re looking for a sweet treat to take the place of a dessert.

Start with 1/2 tablespoon in the blender, and increase if you need more. You may want to stir it in instead of blend, because if you over-blend the texture can get too liquid.

Vegan variation

Want to make this apple smoothie vegan? Try our Green Apple Smoothie recipe! It pairs green apple and cashews to make a beautifully sweet tart vegan smoothie. The cashews add plant-based protein to help it stay satiating and keep you full.

Apple smoothie

More flavor variations!

This apple smoothie tastes amazing as is. But if you’d like it mix it up even more, we’ve got answers! Here are some ideas for fun variations on the theme:

  • Ginger: Add 1/2 teaspoon grated ginger to the mix for a spicy brightness.
  • Spices: Add 1/8 teaspoon allspice or nutmeg. Even better, replace the cinnamon with equal parts Pumpkin Pie Spice or Chai Spices.
  • Oats: Add whole grains by throwing in 1/2 cup rolled oats.
  • Pecans, cashews or almonds: Throw in 1/4 cup nuts to add a nutty undertone and even more plant-based protein.
  • Nut butter: Or add 1 to 2 tablespoons almond butter, peanut butter or cashew butter.
Apple smoothie

Apples nutrition

Apples are very good for you and full of nutrients! Here’s a little breakdown on some of the top benefits (Source: Healthline).

  • Apples are a good source of vitamin C: 1 apple contains 14% of your daily needs
  • They are full of fiber and water: 1 apple has 4 grams fiber or about 15% of your daily needs
  • Apples contain pectin, a type of fiber that acts as a prebiotic and helps with gut health
  • Most of the nutrients in apples are in the skin, so you should eat the skin as much as possible. That’s why we included the skin in this apple smoothie.

This apple smoothie is…

Vegetarian and gluten-free. For vegan, plant-based and dairy-free, see the variation above.

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Apple smoothie

Cinnamon Apple Smoothie

1 Star2 Stars3 Stars4 Stars5 Stars (7 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 2 small smoothies
  • Diet: Vegetarian
Print Recipe

Description

This cinnamon-spiced apple smoothie is creamy and irresistibly tasty! It’s full of natural sweetness and packed with protein.

Ingredients

  • 2 cups fresh apple chunks (skin on, about 1 large or 2 small apples)
  • 1 ripe banana (room temperature)
  • 1/2 cup Greek yogurt
  • 1/4 cup milk (or almond milk or oat milk)
  • 8 ice cubes
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Optional: 1/2 tablespoon maple syrup or honey (we liked ours without sweetener)

Instructions

  1. Chop the apple. Place all ingredients in a blender, breaking the banana into pieces. Blend until creamy and frothy, stopping and scraping down the sides as necessary. If desired, garnish with an apple slice. Serve immediately or store in a covered jar in the refrigerator for 1 day.
  • Category: Drink
  • Method: Blended
  • Cuisine: Smoothies

Keywords: Apple smoothie

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Easy Cannellini Beans

Make cannellini beans into a tasty side dish with this easy recipe! It’s packed with Mediterranean flavor and plant-based protein. Here’s an easy recipe that all cooks should know: 5 minute cannellini beans! It’s a lifesaver for weeknight cooking, or the perfect solution for adding plant-based protein to a meal. You’ll be amazed at the flavor you can coax out of one can of beans in just a few minutes. Throw it together in a skillet with a few spices and it tastes like it’s been simmering all day. Here’s how to make a can of beans into a legit delicious healthy side dish (or dinner). Ingredients for these easy cannellini beans The magic of this cannelini beans recipe comes from infusing flavor into a can of beans. Of course, you can cook your own on the stovetop. (Follow the instructions in White Beans on Toast.) But this recipe is designed to be a quick and simple fix for weeknights: where you barely have to think. Here’s what you need for this recipe: 1 can cannellini beans Olive oil Herbes de Provence or Italian seasoning (see below) Chives Salt & pepper Two great seasoning blends (purchased or homemade) There are […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

Make cannellini beans into a tasty side dish with this easy recipe! It’s packed with Mediterranean flavor and plant-based protein.

Cannellini Beans

Here’s an easy recipe that all cooks should know: 5 minute cannellini beans! It’s a lifesaver for weeknight cooking, or the perfect solution for adding plant-based protein to a meal. You’ll be amazed at the flavor you can coax out of one can of beans in just a few minutes. Throw it together in a skillet with a few spices and it tastes like it’s been simmering all day. Here’s how to make a can of beans into a legit delicious healthy side dish (or dinner).

Ingredients for these easy cannellini beans

The magic of this cannelini beans recipe comes from infusing flavor into a can of beans. Of course, you can cook your own on the stovetop. (Follow the instructions in White Beans on Toast.) But this recipe is designed to be a quick and simple fix for weeknights: where you barely have to think. Here’s what you need for this recipe:

  • 1 can cannellini beans
  • Olive oil
  • Herbes de Provence or Italian seasoning (see below)
  • Chives
  • Salt & pepper
Cannellini Beans

Two great seasoning blends (purchased or homemade)

There are two different seasoning blends that perfectly compliment the buttery, creamy flavor of cannellini beans. One is used in French cuisine, and one in Italian. Both are easy to find at most grocery stores.

  • Herbes de Provence: This blend is a group of herbs that grow in the Provence region in France, like savory, marjoram, rosemary, lavender, and thyme. It adds a herby flavor with a subtle floral nuance that’s incredibly unique. If you can’t find it, use Italian seasoning or try homemade herbes de Provence.
  • Italian Seasoning: Italian seasoning has a similar vibe but it’s made with common Italian herbs. It’s a blend of oregano, basil, thyme, sage and rosemary. It’s easy to find at grocery stores, but you can also make homemade Italian seasoning.
How to make Cannellini Beans

How to make 5-minute cannellini beans

There’s really no technique required to this cannellini beans recipe: it’s all about the flavorings! Here’s what you’ll do:

  • Drain and rinse the canned beans. This is standard for using canned beans in recipes.
  • Heat the olive oil in a skillet.
  • Add the beans and seasonings, and cook about 2 minutes until heated. Fresh chives add big fresh flavor to this recipe and a beautiful bright green color. If you don’t have them on hand, use a pinch of onion powder.

Take one taste and you’ll be amazed by the amount of flavor that can be coaxed out of a simple can of beans and 5 minutes. Take this concept and use it when you’re hangry and need a healthy, protein packed snack or side dish.

Ways to serve this cannellini beans recipe

Another thing we love about this cannellini beans recipe is that it’s incredibly versatile. It works as a side dish, hearty snack or even a healthy plant-based dinner. Here are a few ways to serve it:

Easy cannellini beans recipe

What are cannellini beans, anyway?

Cannellini beans are an Italian white bean that’s oval shaped, with a creamy texture and mild flavor. They’re one of the easiest white beans to find canned at the grocery, along with Great Northern beans. What’s the difference between cannellini and Great Northern beans? Cannellini are larger, with a creamier color; Great Northern are smaller and whiter.

Not sure how to say cannellini? Say Can-a-leen-ee.

Why to eat more beans

Beans are one of the best foods you can eat: especially if you eat a vegetarian or vegan diet! They’re full of plant-based protein, very shelf stable, and easy to make in delicious recipes. And…there are lots more reasons! Here’s why to eat more beans (per the bean cookbook Cool Beans that we reviewed here):

  • They’re the cheapest source of protein in the world. They’re the only food that’s both categorized as a protein and vegetable by the USDA.
  • They’ve may help you live longer: the list of health benefits if beans is long: they’re nutrient-dense, rich in cancer fighting antioxidants and hearty-healthy fiber. Guess the common element in Blue Zone diet countries where people live the longest in the world? They all eat 1 cup of beans per day.
  • They’re planet-friendly. Beans may be key to feeding the Earth’s growing population: they take less of a toll on the climate than animal proteins.
Cannellini Beans

This recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

Print
Cannellini Beans

Easy Cannellini Beans

1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Total Time: 5 minutes
  • Yield: 3 to 4 as a side
  • Diet: Vegan
Print Recipe

Description

Make cannellini beans into a tasty side dish with this easy recipe! It’s packed with Mediterranean flavor and plant-based protein.

Ingredients

Instructions

  1. Drain and rinse the beans.
  2. Heat the olive oil over medium-low heat in a small skillet. Add the beans, Herbes de Provence or Italian seasoning, chives or onion powder, salt, and fresh ground pepper. Heat until just warm, about 2 minutes. 

Notes

 

  • Category: Side Dish
  • Method: Stovetop
  • Cuisine: Italian

Keywords: Cannellini beans, Cannellini beans recipe

More bean recipes

Beans are one of our favorite ingredients to use in recipes! Here are a few more ways to use beans in your home cooking:

  • Spanish Rice and Beans Brings big flavor to humble ingredients! It’s a tasty vegan and vegetarian main dish or easy side dish.
  • Homemade Refried Beans The texture and flavor are WAY better than canned: plus they’re healthier too (and plant based).
  • Black Beans and Rice This classic Latin-style side dish is perfect with tacos or as a lunch idea.

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Easy Tofu Scramble

This easy tofu scramble has the same texture as scrambled eggs, but it’s 100% plant based! It’s a vegan breakfast idea you’ll want to make again and again. Want a knock-out vegan breakfast idea? Look no further than this easy tofu scramble. It tastes oddly similar to the flavor and texture of scrambled eggs: and it’s so hearty and satisfying! Let me preface that with: Alex and I don’t eat tofu often. But over the years of eating mostly plant based, we’ve been warming up to it. So now, my new very favorite way to make it is this tofu scramble! It’s hard to find healthy vegan breakfast ideas that are savory (so many are sweet), and this one is perfection. Even better: it takes only 10 minutes to make. Note this is without the colorful veggie saute, which adds a few extra minutes. Here’s how to make both! How to make a tofu scramble: basic steps Here’s the basic idea behind a tofu scramble. When you crumble tofu with your fingers into irregular pieces, it’s oddly similar to the texture of scrambled eggs! If you add the right spices, you can make something that looks and tastes like them […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This easy tofu scramble has the same texture as scrambled eggs, but it’s 100% plant based! It’s a vegan breakfast idea you’ll want to make again and again.

Tofu scramble

Want a knock-out vegan breakfast idea? Look no further than this easy tofu scramble. It tastes oddly similar to the flavor and texture of scrambled eggs: and it’s so hearty and satisfying! Let me preface that with: Alex and I don’t eat tofu often. But over the years of eating mostly plant based, we’ve been warming up to it. So now, my new very favorite way to make it is this tofu scramble! It’s hard to find healthy vegan breakfast ideas that are savory (so many are sweet), and this one is perfection. Even better: it takes only 10 minutes to make. Note this is without the colorful veggie saute, which adds a few extra minutes. Here’s how to make both!

Easy tofu scramble

How to make a tofu scramble: basic steps

Here’s the basic idea behind a tofu scramble. When you crumble tofu with your fingers into irregular pieces, it’s oddly similar to the texture of scrambled eggs! If you add the right spices, you can make something that looks and tastes like them too. Here are the basic steps for how to make this healthy whole food plant based breakfast (WFPB):

Step 1: Dry the tofu and crumble it.

Because tofu is packed in water, it’s pretty liquidy when you take it out of the package. Once you drain the liquid from the package, take a clean dish towel and pat it dry. Then here’s the fun part: place the tofu in a bowl and use your fingers to crumble it. It might be a little cold on your hands at this point: but it should only take a few seconds, so just work through it! Then you can mix in the olive oil, turmeric and salt, and stir it around a bit until the tofu is coated.

Step 2: Toast the cumin and garlic for 1 minute.

Next, place the cumin and garlic in a skillet and toast them for 1 minute! This helps to remove the “raw” flavor since the tofu doesn’t need too long to cook.

Step 3: Add the tofu crumbles and cook for 5 minutes!

Here’s the final step! Add the tofu and cook for 5 minutes, stirring occasionally. The tofu will get warm and a little browned on the edges. That’s it! Remove the serving plates. It’s a tofu scramble in just 10 minutes (not counting the veggie saute, which you also should make…)

Pan with tofu & veggies

What to serve with a tofu scramble!

Now, how to serve this healthy tofu scramble? Well, we’ve removed some of the guess work and added an optional veggie saute to this recipe! It looks beautiful and the veggies add lots of nutrients to this recipe. Here’s how you can accessorize this scramble:

  • Veggie saute: Follow the recipe below to make our easy veggie saute to go alongside! It’s got red onion, red pepper, and baby greens and it’s the perfect compliment. It adds about 10 minutes to the overall prep time, but it’s worth it.
  • Toast: Crunchy whole grain toast is a nice addition.
  • Vegan bacon: If you want to get fancy, add vegan bacon to go alongside! We’ve got three different ways to make it: with mushrooms, coconut, or tempeh.
Tofu scramble

Is tofu healthy? Dispelling some myths

Is tofu healthy? Tofu has gotten some bad press these days, but it’s due to misinformation. Yes, tofu is part of a healthy diet! According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits—especially when eaten as an alternative to red and processed meat. For more, head over to Straight Talk About Soy to learn all about tofu nutrition.

Other vegan breakfast ideas

Do you love eating plant based meals but stumped on what to do for breakfast? There are lots of great ways to eat vegan for breakfast: here are some of our favorites:

  • Homemade Acai Bowl This frosty purple smoothie bowl is full of acai berries, banana, pineapple and mango, and topped with fruit and almond butter. So good!
  • The Best Oatmeal Here’s the very best oatmeal recipe that we make every day, vegan and plant based with protein-packed peanut butter and strawberry jelly!
  • Healthy Granola Want a healthy granola recipe that’s actually healthy? Here’s one that’s low calorie and still nutrient dense. Serve with your favorite plant-based milk!
Vegan breakfast recipe

This tofu scramble recipe is…

Vegetarian, vegan, plant-based, dairy-free, and gluten-free.

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Tofu scramble

Easy Tofu Scramble

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  • Author: Sonja Overhiser
  • Prep Time: 4 minutes
  • Cook Time: 6 minutes
  • Total Time: 10 minutes
  • Yield: 2 to 3
Print Recipe

Description

This easy tofu scramble has the same texture as scrambled eggs, but it’s 100% plant based! It’s a vegan breakfast idea you’ll want to make again and again.

Ingredients

For the tofu scramble

  • 12 to 14-ounce block extra firm tofu
  • 2 tablespoons olive oil
  • Heaping 1/4 teaspoon turmeric
  • 1 teaspoon kosher salt
  • Fresh ground pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cumin

For the veggie saute

  • 2 tablespoons olive oil
  • 1/2 red onion
  • 1 red pepper
  • 2 handfuls baby greens (like baby spinach, baby kale, or a baby greens mix*)

Instructions

  1. Make the tofu scramble: Drain the tofu container, then pat the tofu dry with a clean dish towel. Place the tofu in a large bowl and use your fingers to break the tofu into bite-sized irregular shaped pieces. (It might be a little cold on your hands: don’t worry, it should only take a few seconds!) Stir in the olive oil, turmeric, salt and pepper.
  2. Add the cumin and garlic powder to a dry skillet. Cook on medium heat for 1 minute until fragrant. Stir in the tofu and increase the heat to medium high. Cook for 5 minutes, stirring occasionally, until heated through and starting to lightly brown. Remove the heat and place it on the serving plates. Serve with toast, veggie saute (below), or if you want to get fancy, vegan bacon.
  3. Make the veggie saute (optional): Meanwhile, thinly slice the onion. Thinly slice the bell pepper. Heat the olive oil in a separate large skillet over medium high heat. When hot, add the onion and peppers. Cook 4 to 6 minutes until just starting to brown, stirring occasionally. Add a pinch of salt and the baby greens. Cook for 30 seconds until wilted. Remove from the heat and serve alongside the tofu scramble. 

Notes

*If you can’t find baby greens, substitute chopped spinach leaves.

**Note that the timing below is for the tofu scramble only.

  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Vegan

Keywords: Tofu Scramble, Vegan Breakfast

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