Save to Pinterest The Tofu Breakfast Bowl with Avocado and Kale is a vibrant, protein-packed breakfast bowl featuring golden tofu, sautéed kale, creamy avocado, and a touch of spice for a nourishing start to your day.
Save to Pinterest Perfect for a healthy morning routine, this easy-to-make dish serves two people and combines fresh vegetables with flavorful spices like turmeric and smoked paprika. At 310 calories per serving, it offers a balanced mix of fats and fiber.
Ingredients
- 200 g (7 oz) firm tofu, pressed and cubed
- 1/2 tsp ground turmeric
- 1/2 tsp smoked paprika
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 2 cups kale, stems removed and chopped
- 2 green onions, thinly sliced
- 1 ripe avocado, peeled, pitted, and sliced
- 1 small lemon, cut into wedges
- 1 tbsp nutritional yeast (optional)
- 1 tbsp pumpkin seeds (optional)
Instructions
- 1. Prepare Tofu
- Pat the tofu dry with paper towels, then cut into bite-sized cubes.
- 2. Seasoning
- In a bowl, toss the tofu cubes with turmeric, paprika, salt, and pepper until evenly coated.
- 3. Sauté Tofu
- Heat olive oil in a large nonstick skillet over medium heat. Add the tofu and cook for 5–7 minutes, turning occasionally, until golden and slightly crispy on all sides.
- 4. Wilt Kale
- Push the tofu to one side of the skillet and add the chopped kale. Cook for 2–3 minutes, stirring, until wilted but still bright green.
- 5. Aromatics
- Stir in the green onions and cook for 1 minute more, then remove skillet from heat.
- 6. Serve
- Divide the tofu and kale mixture between two bowls. Top each bowl with avocado slices and a sprinkle of nutritional yeast and pumpkin seeds, if using. Serve immediately with lemon wedges for squeezing over the top.
Zusatztipps für die Zubereitung
To ensure the best results, use a large nonstick skillet and a sturdy spatula. Pressing the tofu well before cubing is essential for achieving a golden, slightly crispy exterior during the short cooking time.
Varianten und Anpassungen
You can customize this bowl by swapping the kale for baby spinach or Swiss chard. For a heartier meal, serve the mixture over a base of cooked quinoa or brown rice. If you like extra spice, drizzle with hot sauce or a dash of gluten-free soy sauce.
Serviervorschläge
This dish contains soy from the tofu. If adding pumpkin seeds, please check for nut allergies. For the best flavor experience, serve the bowl immediately while the kale is bright and the tofu is warm, finishing with a fresh squeeze of lemon.
Save to Pinterest Whether you are looking for a nutritious vegan breakfast or a simple gluten-free lunch, this Tofu Breakfast Bowl with Avocado and Kale provides 21g of fat and 17g of carbohydrates to keep you energized throughout the day.
Common Recipe Questions
- → Can I prepare the components ahead of time?
Yes, you can cook the spiced tofu and sautéed kale up to 3 days in advance. Store them separately in airtight containers in the refrigerator. Reheat gently before assembling with fresh avocado and toppings.
- → What vegetables work well as substitutions?
Baby spinach or Swiss chard make excellent alternatives to kale, wilting beautifully when cooked. You can also add bell peppers, mushrooms, or cherry tomatoes for extra color and nutrition.
- → How do I press tofu properly?
Wrap the block of tofu in clean paper towels or a kitchen towel. Place it on a plate with something heavy on top, like a cast iron skillet or canned goods. Let it press for 15-20 minutes to remove excess moisture before cubing.
- → Can I add grains to make it more filling?
Absolutely. Cooked quinoa, brown rice, or farro make excellent additions. Either serve the grain on the side as a base or mix it directly into the bowl for added texture and sustained energy.
- → What other seasonings can I use?
Garlic powder, onion powder, or cumin add depth to the tofu coating. A splash of tamari or coconut aminos during cooking creates a savory umami flavor. Red pepper flakes bring extra heat if desired.
- → Is this bowl freezer-friendly?
The tofu and kale mixture freezes well for up to 2 months. However, avocado should always be added fresh after reheating. Thaw overnight in the refrigerator and warm gently on the stove or microwave.