Sweet Potato Black Bean Tofu Scramble Freezer Breakfast Burritos (WFPB, Vegan)
Make the filling for these vegan freezer breakfast burritos in one skillet! They are straightforward to batch prep and freeze or enjoy right away. It’s also delicious without any tortilla at all.
You all know how skeptical I was about tofu, if you’ve read about the Tofu Mini Course I offer. However, it’s now a staple in our home and we make tofu in some version 3-4 times a week. Tofu is a great source of protein and calcium and my children reliably love it.
What’s in these Vegan Breakfast Burritos?
Besides tofu, these burritos (or tofu scramble, if you want to enjoy it sans tortilla), are packed with other ingredients. Onion, sweet potato, bell peppers, black beans, greens, salsa, and lots of anti-inflammatory and flavorful spices. However, it all comes together fairly quickly in one skillet. On your serving, you could add cilantro, chopped avocado, sliced green onions, hot sauce….the list goes on!
What Makes These Vegan Breakfast Burritos Healthy?
Here are a just a few of the health benefits of these burritos:
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Tofu: A great source of plant-based protein, containing essential amino acids, calcium, and iron.
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Sweet Potatoes: Rich in complex carbohydrates, fiber, vitamin A (from beta-carotene), and vitamin C, providing a good energy source.
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Black Beans: High in plant-based protein and fiber, also offering iron, magnesium, and folate.
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Salsa: Low in calories but high in flavor, mainly providing vitamin C from tomatoes and peppers, with antioxidants like lycopene.
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Onions and Peppers: Provide fiber, antioxidants (like quercetin and capsaicin), and vitamins, especially vitamin C and some B-vitamins.
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Nutritional Yeast: A source of complete protein and B-vitamins (especially B12), along with some fiber and trace minerals like zinc. It has been shown to boost the immune system and reduce the occurence of the common cold, too!
More Tofu Recipes to Try
Shake ‘n Bake Tofu Nuggets (such an easy lunch!)
Teriyaki Tofu with Broccoli and Mushrooms
Sweet Potato Black Bean Tofu Scramble Freezer Breakfast Burritos
Ingredients
- 1 onion, chopped fine
- 2 cups cubed sweet potato (about 1 large)
- 1 bell pepper, chopped (and/or mushrooms)
- 1 14-16 oz package extra firm or super firm tofu
- 1 15-oz can black beans or pinto beans (1.5 cups, cooked), drained and rinsed
- 1 cup salsa
- 1 lime
- 1 large handful spinach or kale
Spices
- 1/4 cup nutritional yeast
- 2 tsp chili powder
- 2 tsp cumin
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 3/4 tsp turmeric
For burritos
- 8-12 whole grain tortillas or corn tortillas for tacos
- chopped cilantro, avocado, green onions, hot sauce (all optional)
Instructions
- If your tofu is not super firm, start be pressing it. Wrap it in a clean towel and put something heavy on it, or use a tofu press. If it's super firm, you don't need to press it.
- Meanwhile, chop the onion, sweet potato, and bell pepper. In a large skillet with a lid, saute the onion until it's fragrant and beginning to soften, adding a splash of water when the bottom of the pan begins to brown.
- After a few minutes, add the sweet potato and bell pepper or mushrooms. Cover and cook until sweet potatoes are tender-- about 10 minutes.
- While the vegetables are cooking, measure all the spices into a small bowl.
- Break up the block of tofu into small pieces into the skillet. Sprinkle it with the spices so the tofu is well seasoned. Stir all together.
- Add the beans, salsa, and spinch or kale. Heat through, until the greens are wilted and shrunk. Squeeze the lime over the mixture.
- Add some chopped cilantro, sliced green onions, or chopped avocado if desired. Wrap up in a tortilla for burritos, or serve in warmed corn tortillas for tacos, or enjoy on it's own.
Notes
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