This simple and nutritious breakfast is a go-to meal that I cook almost every day for my husband. It’s packed with plant-based protein, thanks to tofu and chickpeas, and bursting with flavors from a blend of spices and fresh vegetables. Not only is it high in protein, but it’s also incredibly satisfying, making it a great start to the day! Whether you’re vegan or just looking for a new, healthy breakfast option, this dish will quickly become a favorite.

Full Recipe:

Ingredients:

For the Base:

• 1 onion, sliced
• 1 bell pepper, diced
• 14oz (400g) canned chopped tomatoes (1 can)
• 1 tbsp date syrup (or sugar)
• 1 tsp ground cumin
• 1/2 tsp Korean chili flakes (gochugaru) or substitute with crushed red pepper flakes or cayenne pepper
• Salt, to taste
• 2-4 garlic cloves, minced (optional)
• 150g (1 cup) cooked chickpeas

Tofu “Egg” Ingredients:

• 12oz (350g) extra firm tofu, pressed for at least 10 minutes
• 2 tbsp nutritional yeast
• 1/4 tsp onion powder
• 1/2 tsp garlic powder
• Black pepper and salt, to taste
• 6 fl oz (180ml) dairy-free milk (about 3/4 cup)
• Chopped parsley (for garnish)

Cooking Tips:

• Customize the Flavor: Feel free to add your favorite herbs and spices to suit your taste. Popular choices include paprika, oregano, or thyme.
• Press the Tofu: Pressing the tofu for at least 10 minutes helps remove excess moisture and improves the texture for the “egg.”
• Sweetener Alternatives: You can substitute date syrup with any sweetener like honey, maple syrup, or regular sugar.
• Storage Tip: The tofu “egg” mixture can be stored in an airtight container in the refrigerator for 2-3 days, making this recipe ideal for meal prep.
• Chili Substitutions: If you don’t have Korean chili flakes, crushed red pepper flakes or cayenne pepper are good alternatives.

Method:

Step 1: Sauté the Vegetables

1. Heat about 3 tablespoons of olive oil in a pan over medium heat.
2. Slice the onion and add it to the pan, cooking until softened, about 2-3 minutes.
3. Dice the bell pepper and add it to the pan, stirring occasionally. Cook for 3-5 minutes until the vegetables are tender.

Step 2: Add Tomatoes and Spices

1. Pour in 14oz (400g) of chopped tomatoes and add 1 tablespoon of date syrup (or your sweetener of choice).
2. Stir in 1 teaspoon of ground cumin and 1/2 teaspoon of Korean chili flakes.
3. Season with salt to taste, and add minced garlic if using.
4. Add 150g (1 cup) cooked chickpeas and stir well. Cover the pan with a lid and let it cook for about 5 minutes on medium heat.

Step 3: Prepare the Tofu “Egg”

1. While the tomato-chickpea mixture is cooking, add the following ingredients to a food processor:
   • 12oz (350g) extra firm tofu, pressed for at least 10 minutes
   • 2 tablespoons of nutritional yeast
   • 1/4 teaspoon onion powder
   • 1/2 teaspoon garlic powder
   • Black pepper and salt, to taste
   • 6 fl oz (180ml) dairy-free milk.
2. Blend the mixture until smooth and creamy.

Step 4: Combine and Cook

1. Remove the lid from the tomato-chickpea mixture and make 4-5 small wells in the mixture.
2. Scoop the tofu “egg” mixture into the wells.
3. Cover the pan and cook on medium heat for about 8 minutes until the tofu mixture begins to set.
4. Remove the lid and cook for another 8 minutes or until the tofu “egg” is fully set.

Step 5: Garnish and Serve

1. Sprinkle the dish with freshly chopped parsley.
2. Remove from heat and let it cool slightly before serving.
3. Serve with crusty bread for a complete, delicious breakfast!

FAQs:

1. Can I substitute tofu with something else? While tofu is a great plant-based protein option, you can substitute it with scrambled eggs if you’re not following a vegan diet.
2. What can I use instead of chickpeas? You can substitute chickpeas with other legumes like black beans, lentils, or even kidney beans for a slightly different flavor and texture.
3. Can I make this ahead of time? Yes, you can prepare the tomato-chickpea base and the tofu “egg” mixture ahead of time. Store them separately in the fridge for up to 2-3 days, then assemble and cook when you’re ready to eat.
4. Is there a dairy-free milk alternative I can use? Yes! Any dairy-free milk like almond milk, soy milk, or coconut milk will work well in this recipe.

Nutritional Information (per serving):

• Calories: 350 kcal
• Protein: 18g
• Carbohydrates: 42g
• Fat: 12g
• Fiber: 10g
• Sugar: 8g

Storage Tips:

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 2-3 days.
• Reheating: You can reheat this dish in a microwave or on the stove. If reheating on the stove, add a little water or broth to keep the dish from drying out.
• Freezing: You can freeze the tofu “egg” and tomato-chickpea base separately in airtight containers for up to 1 month.