Looking for something different for breakfast? These vegan breakfast burritos are easy and very filling! 5-minute cooking demo video included.
We love breakfast burritos because they’re…
- Easy to make
- Full of flavor
- Loaded with protein
- Insanely delicious
Forget the fast-food greasy breakfast burrito version. This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you!
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Tofu breakfast scramble
My Tofu Scramble is where this recipe originated from. The scramble is delicious on its own, so I decided to try it in a burrito. Oh my, they are amazing!
We love to eat the tofu scramble recipe in so many variations. Sometimes it’s served with smoked tempeh bacon, and other times we pile it on toast and eat as an eggless scramble sandwich.
Vegan breakfast burrito ingredients
RECIPE CARD BELOW
We make these scramble wraps in Food for Life classes, and they are always a huge hit!
This is a great recipe to make your own oil-free tortillas.
Watch the cooking demonstration to see how easy preparing this recipe can be! If you are using an ad blocker, it might need to be turned off for a minute to watch this video. YouTube version for sharing available on our channel.
Nutrition in Tofu
Tofu or soybean curd is a food of Asian origin. Production of tofu involves soaking soybeans in water and creating soy milk, then curdling the milk using a substance such as calcium sulfate or lemon juice.
The curds are separated from the whey and usually packaged in block form. Most tofu brands offer a range of soft and firm varieties, which differ mainly in the amount of water retained. Pressing tofu can remove additional water.
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains.
The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.”– LiveStrong
Excerpted from Jazz Tofu by Dr. Neal Barnard with Physicians Committee for Responsible Medicine:
Many years ago, researchers found that soybeans—like many plants—contain natural isoflavones, whose chemical structure is somewhat similar to human steroid hormones, like testosterone or estrogens, leading some to speculate that soy products might have hormonal effects—increasing cancer risk in women, for example.
Over the years, these biological issues have been studied in detail. And in 2008, eight prior studies conducted in Asians and Asian Americans were combined in a meta-analysis.1
The populations were selected because they have a very wide range of soy intake, from almost none to very high. It turned out that, instead of soy products causing cancer, they appeared to help prevent it. Women with the highest soy intake—including soy milk, tofu, and similar products—had 29 percent less risk of breast cancer, compared with women who generally skipped soy.
By 2014, 35 studies were summarized in a new meta-analysis, showing that women eating the most soy products had a 41 reduction in the risk of breast cancer.—PCRM
Is tofu healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Other breakfast recipes
- 1 block tofu, pressed & drained, tofu should be firm or extra firm
- 1/2 cup onion, diced
- 1/2 cup red bell pepper, diced
- 1 handful fresh baby spinach
- 1/4 tsp sea salt
- 2 tsp nutritional yeast
- 2 tsp ground turmeric
- 1 tsp Bragg's Amino, Worcester sauce that is anchovie free
- veggie broth, for sauteing
- Whole grain soft tortillas, (Ezekiel makes a good tortilla)
- NOTE: If you freeze the tofu ahead of time and allow to thaw, it has a much firmer texture that is great for crumbling or even for skewering with kabobs.
- Drain water from tofu and gently squeeze water out over a bowl or sink. Crumble tofu into a bowl and set aside.
- In a frying pan, sauté onion and red bell pepper in 3 Tbsp. of veggie broth for about 3 minutes. If you like other veggies such as shredded carrots or mushrooms, they can also be added here.
- Add turmeric, nutritional yeast, Bragg's aminos, and tofu. Sauté for about 3 minutes. If additional liquid is needed, use another 1-3 Tbsp. of veggie broth.
- Add baby spinach, cover pan with lid, and allow leaves to wilt, approximately 2-3 minutes.
- Fill a whole wheat tortilla wrap with few tablespoons of the mixture, fold, and eat.
Pure Natural Nutritional Yeast Flakes
12" Stone Earth Frying Pan by Ozeri, with 100% APEO & PFOA-Free Stone-Derived Non-Stick Coating from Germany
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 136 Total Fat: 1.2g Carbohydrates: 25g Fiber: 1.4g Sugar: 7g Protein: 3g
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