I can’t believe it’s taken me this long to post a tofu scramble recipe on the blog. It’s what I eat for most breakfasts, and it’s usually what I’ll order if out to brunch (although, that’s because it’s usually the only thing on the menu). This mushroom chard tofu scramble is really simple to make and it’s full of flavor. It’s a high-protein, satisfying savory breakfast option.
Tofu is a staple in the vegan diet. Made from soybeans, tofu is rich in protein and contains all 8 essential amino acids. It’s naturally gluten-free, and a good source of calcium and iron, two essential components of a runner’s diet. There is debate about how much soy one should consume, but generally 3-5 servings per day is still healthy. For me, I typically will eat soy once a day, and usually in this tofu scramble.
Mushrooms provide such earthy richness and depth to dishes thanks to their umami flavor. They are also a good source of vitamin D and studies have shown that white button mushrooms may boost your immune system (source). Vitamin D is important for bone health, muscle contraction and nerve stimulation.
Chard contains high levels of vitamin K. Like vitamin D, vitamin K aids the body’s absorption of calcium. Specifically for athletes, research shows that an intake of both Vitamin D and Vitamin K have positive athletic effects (source). Makes sense; I need to make sure I have healthy bones to avoid stress fractures and a healthy immune system to enable me to sustain a high training volume.
Mushroom Chard Tofu Scramble
Open and drain the tofu. Wrap it in paper towels or a kitchen towel and place a weight on top (ie: cast iron skillet, cook books, etc). While the tofu is draining, prepare the vegetables and dressing. Pro tip: roll the chard into a cylinder and then chop to make it easier.
In a small bowl, whisk together the tahini, soy sauce, mustard, paprika, turmeric, black pepper, and nutritional yeast. It will form a thick paste. Add in the hot water one teaspoon at a time until the mixture is slightly thinned. You want it to be thick but pourable, kind of like maple syrup or honey. Set aside.
In a large skillet, heat oil over medium heat. Once oil is shiny, add the garlic onions and saute until slightly browned. Add mushrooms and cook until darkened and juicy, about 5 minutes. Pro tip: Mushrooms release moisture as they cook, so they need space to allow the water to evaporate. Don’t overcrowd the pan. Crumble the tofu and add to the pan. Cook until at least one side is browned, stirring occasionally.
Add in the tahini mixture and stir well to coat. Let cook for another minute before adding in the chopped chard. Mix and cook until the chard is just wilted. Remove from heat and enjoy!
This mushroom chard tofu scramble is a simple and savory recipe that delivers an excellent amount of sports nutrition. It’s loaded with protein – one serving has 15 grams – and is rich in calcium and iron. Pair it with your favorite fruit or toast for even more, or eat it stand alone. Enjoy your mushroom chard tofu scramble for breakfast, or toss it in a whole wheat wrap for a savory lunch option. Either way is delicious!
Have you every cooked with tofu? If you try this recipe, let me know! Rate it, leave a comment, take a picture and tag @Rabbitfoodruns on Instagram. I’d love to see your vegan mushroom chard tofu scramble creations!