Tofu Scallion Black Bean Scramble


As I said in Sunday’s article, baked oatmeal was my breakfast mainstay for its first four months of my current rotation. I have a few weekdays with extended commutes, meaning that a pre-cooked,
ready-to-eat breakfast was a lifesaver. Plus, it was often freezing in NYC, and something hit on the place.

I expect lots of baked oatmeals (or baked oatmeal cups) within my long run before the winter is over, but I’m officially getting tired of this repetition. And I’m missing breakfast, which can be as most of you know, one of my favourite things.

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A new tofu scramble to the rescue. It’s not new, because I was making it much this last fall. However, it ’ s been a minute since I whipped up a batch that is new. This one has moved fairly quickly to the top of the list, although there are tofu scramble recipes that I adore and rely upon. It’s super fast, super simple, and, because it comprises black beans and kale as well as kale, it’s particularly high in protein (approximately 20 g per serving).

A protein-rich breakfast, because I’m always telling (or hearing my preceptors tell) patients nowadays, can help keep one fuller longer. Not something I need to give much thought to if whenever I get nibbly I ’ m working at home and can reach to get a snack. However, it’s a concern for me this season, with a program that comprises long commutes, not always being able to eat when I intended on eating, and packaged weekends of appointments.

<img class="alignnone wp-image-38154 size-full" title="Tofu Scallion Black Bean Scramble The Full Helping” src=”” alt=”Tofu Scallion Black Bean Scramble

The other special feature of the scramble would be the scallions. They substitute onions, and that I add to my scrambles, and they re perfect for my busy weekends of batch cooking than onions do because they cook faster.

You’ll see that I add a bit of tahini into the scramble; it sounds a little odd, but it’s. It makes the scramble ever-so-slightly creamy (imagine soft scrambled eggs, vs. dryer ones). And the healthy fat makes the scramble extra satiating, also.

<img class="alignnone wp-image-38155 size-full" title="Tofu Scallion Black Bean Scramble The Full Helping” src=”” alt=”Tofu Scallion Black Bean Scramble

Tofu Scallion Black Bean Scramble

  • 2 tsp neutral flavored vegetable oil (such as grapeseed or
  • refined avocado)*
  • 1 small bunch (about 6-8) scallions/green onions, tops and white parts, sliced
  • 1 15- oz block extra firm tofu
  • 1 tablespoon tahini or cashew butter
  • 1 tbsp freshly squeezed lemon juice
  • 2 tablespoons warm water
  • 1/2 teaspoon ground turmeric
  • 1/4 tsp fine salt, more as needed
  • 2 tablespoons supplements
  • 1 1/2 cups cooked black beans
  • 2 cups raw spinach or another leafy green of selection, sliced
  • Freshly ground black pepper to taste
  1. Heat the oil in a big, roomy skillet over medium high heat. When the oil is shimmering. Cook for 3 minutes, stirring frequently, or until the snowy parts of the scallions are tender. Crumble the batter to the skillet, dividing it into bite-sized pieces or smaller (this can be up for you: some folks enjoy a chunkier scramble, others don’t–that I ’m in the latter camp!) . Add the tahini mixture to the skillet, followed by the yeast, and mix to incorporate. A nice, golden color wills turn.
  2. Fold the black lettuce and beans in the scramble. Season the scramble to flavor with freshly ground pepper and salt. Enjoy!

You can substitute a couple tablespoons of water or broth for a no petroleum variant.

This scramble is really simple, in so far as seasoning goes, however, don’t hesitate to add cumin, garlic, smoked paprika, or spices to your own liking. The black beans may be exchanged for chickpeas, pinto beans,
kidney beans, or a different legume, and should you’re running short on leafy greens, yet another chopped green vegetable will do the job nicely. I often use whatever frozen, chopped veggies I’ve obtained in your home in a breakfast
like this.

Sure, baked oatmeal is a make-ahead breakfast that is fabulous, but so is this: I appreciate it week and usually make it. To function, you can pair or potatoes that are regular and it together — of serving choices, lots. Should you’ve got any additional veggies to add, better.

Wishing you a fresh week full of mornings that are nourished. I’ve got two weeks left my current rotation; shift is the only continuous this year! For grounding breakfasts thank goodness.


The article Tofu Scallion Black Bean Scramble appeared on The Total Helping.