High-Protein Tofu Breakfast Bowl Recipe

<ul class="ingredients-main-list"><li class="ingredients-single-item">400g extra-firm tofu, drained and pressed</li><li class="ingredients-single-item">2 tbsp olive oil, divided</li><li class="ingredients-single-item">3 tbsp nutritional yeast</li><li class="ingredients-single-item">1 tsp ground turmeric</li><li class="ingredients-single-item">1/2 tsp garlic powder</li><li class="ingredients-single-item">1/2 tsp onion powder</li><li class="ingredients-single-item">1/4 tsp black salt (kala namak) (optional, for eggy flavor)</li><li class="ingredients-single-item">250g cherry tomatoes, halved</li><li class="ingredients-single-item">200g fresh spinach</li><li class="ingredients-single-item">1 ripe avocado, sliced</li><li class="ingredients-single-item">2 tbsp mixed seeds (pumpkin, sunflower, sesame)</li><li class="ingredients-single-item">Fresh herbs for garnish (parsley, chives or coriander)</li><li class="ingredients-single-item">Salt and black pepper to taste</li></ul>

<ul class="equipment-main-list"><li class="equipment-single-item">Baking tray</li><li class="equipment-single-item">Non-stick frying pan</li><li class="equipment-single-item">Tofu press (or heavy books and kitchen towels)</li></ul>

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 200°C (fan 180°C). Line a baking tray with parchment paper. Press your tofu for at least 15 minutes to remove excess moisture - this crucial step ensures a better texture by allowing the tofu to absorb flavors more effectively.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Place the halved cherry tomatoes on the prepared baking tray, drizzle with 1 tablespoon of olive oil, season with salt and pepper, and toss to coat. Roast in the preheated oven for 15-20 minutes until they begin to caramelize and release their juices.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>While the tomatoes are roasting, crumble the pressed tofu with your hands into a bowl to create pieces resembling scrambled eggs. In a small bowl, mix together the nutritional yeast, turmeric, garlic powder, onion powder, black salt (if using), and a pinch of black pepper.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Heat the remaining tablespoon of olive oil in a non-stick frying pan over medium heat. Add the crumbled tofu and sprinkle with the seasoning mixture. Stir to coat the tofu evenly with the seasonings, allowing the turmeric to give the tofu a golden "egg-like" color.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Cook the tofu for about 8-10 minutes, stirring occasionally, until it's lightly browned in spots. The nutritional yeast creates a slightly cheesy flavor while boosting protein content. If the pan gets too dry, add a splash of water to prevent sticking.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>In the same pan (after removing the tofu), quickly sauté the spinach just until wilted, about 1-2 minutes. Season lightly with salt and pepper.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>To assemble each bowl, arrange the spinach, roasted tomatoes, scrambled tofu, and sliced avocado in sections. Sprinkle with mixed seeds for added protein and crunch, and garnish with fresh herbs.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Serve immediately while warm, or allow components to cool completely before storing separately in airtight containers in the refrigerator for 2-3 days. When reheating, add the avocado and seeds fresh just before serving for the best texture and flavor.</li></ol>