Spring Vegetable and Tofu Breakfast Burrito
This Spring Vegetable and Tofu Breakfast Burrito is a healthy plant-based option perfect for a fresh and vibrant Easter breakfast or brunch. With a savory tofu scramble colorful vegetables and creamy avocado it’s a delicious and satisfying way to start your day.
Time:
Prep Time: 10 minutes
Cook Time: 10-12 minutes
Total Time: 20-22 minutes
Ingredients:
1 tbsp olive oil
8 oz firm tofu crumbled
1/2 red onion, diced
1 bell pepper, thinly sliced
1 zucchini, julienned
1 cup cherry tomatoes, halved
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
4 large whole wheat tortillas
1/2 avocado, sliced
Fresh cilantro, for garnish
Instructions:
Cook the Tofu Scramble:
Heat olive oil in a large skillet over medium heat.
Add the crumbled tofu and cook for 4-5 minutes, stirring occasionally until lightly golden and heated through.
Add the garlic powder smoked paprika, salt, and pepper, and mix well to combine. Set aside.
Sauté the Vegetables:
In the same skillet, add the red onion and bell pepper. Sauté for 3-4 minutes until softened.
Add the zucchini and cherry tomatoes and cook for another 2-3 minutes until the vegetables are tender but still vibrant.
Season with a pinch of salt and pepper.
Assemble the Burritos:
Warm the whole wheat tortillas in a separate pan or microwave for 20 seconds to soften.
Spoon the tofu scramble and sautéed vegetables onto the center of each tortilla.
Top with sliced avocado and garnish with fresh cilantro.
Wrap and Serve:
Fold in the sides of each tortilla and roll it up tightly.
Serve warm with extra cilantro on top or with a side of salsa if desired.
Tips and Variations:
Tips:
Press the Tofu: To get a firmer texture for the tofu scramble, press the tofu before cooking to remove excess moisture. This helps the tofu absorb the spices and gives it a more “egg-like” consistency.
Add More Veggies: Feel free to add more seasonal vegetables, such as asparagus, spinach, or mushrooms, for added flavor and nutrition.
Use Soft Tofu: If you prefer a creamier texture, you can swap the firm tofu with soft or silken tofu for a smoother, softer scramble.
Season Well: Don’t be afraid to adjust the seasoning. Add more smoked paprika for a smokier flavor or a pinch of turmeric for color and added health benefits.
Wrap Tightly: When wrapping the burrito, make sure to fold in the sides before rolling to keep everything inside. This will help avoid spilling when eating.
Variations:
Spicy Version: Add a chopped jalapeño or a few dashes of hot sauce to the sautéed vegetables for a bit of heat. You could also sprinkle red pepper flakes over the tofu scramble.
Cheesy Option: If you’re not strictly vegan, sprinkle some shredded cheese (like cheddar, pepper jack, or vegan cheese) on top of the tofu scramble before wrapping the burrito.
Add Beans: For extra protein and fiber, add black beans or refried beans as a base layer in the tortilla before adding the tofu and veggies.
Breakfast Burrito with Potatoes: If you want a heartier breakfast, try adding roasted diced potatoes or hash browns into the burrito for more texture and substance.
Gluten-Free Option: Use gluten-free tortillas to make this burrito gluten-free, or try lettuce wraps for a lighter, low-carb alternative.
Herb and Spice Variation: Experiment with other herbs and spices like cumin, turmeric, or fresh basil to give your burrito a unique flavor profile.
Q&A :
Q: Can I make these burritos ahead of time? A: Yes, you can prep the filling ahead of time and store it in the fridge. Assemble the burritos when ready to serve.
Q: Can I freeze the burritos?
A: Yes, wrap them tightly and freeze. Reheat in the microwave or oven when ready to eat.
Q: Can I use something other than tofu?
A: Yes, you can substitute tofu with scrambled eggs or a vegan egg substitute like Just Egg.
Nutrition (per serving)
Calories: 300-350 kcal
Protein: 15-20 g
Carbs: 35-40 g
Fiber: 7-9 g
Fat: 15-20 g (healthy fats from avocado)
Vitamins/Minerals: High in vitamins A, C, and iron
Conclusion:
The Spring Vegetable and Tofu Breakfast Burrito is a delicious and nutritious option to brighten your Easter morning or any day of the week. Packed with seasonal veggies, protein-rich tofu, and healthy fats from avocado, it’s a great way to fuel your body. Whether you’re looking for a light, plant-based meal or want to add more veggies to your diet, this burrito is versatile and easy to customize. Enjoy it fresh, or prepare it ahead of time for a convenient, healthy breakfast option!