Savoury Vegan Breakfast Bowl Recipe

The aroma of sizzling garlic and earthy spices gently woke me this morning, a far cry from the usual bleary-eyed stumble to the coffee machine. My partner, ever the culinary adventurer, had decided to test out a new recipe he’d been excitedly researching: a Savoury Vegan Breakfast Bowl. Honestly, my initial reaction was lukewarm – breakfast bowls usually conjure images of sweet granola and fruit, not exactly my go-to first thing in the morning. But the enticing smells wafting from the kitchen were hard to ignore, and when I finally sat down to a vibrant bowl brimming with colourful vegetables, fluffy quinoa, and flavourful tofu, I was completely converted. Even our notoriously picky kids, who usually greet anything green with suspicion, devoured their bowls with surprising enthusiasm. This isn’t just a breakfast; it’s a flavour explosion that sets you up perfectly for the day, and it’s become a firm favourite in our household rotation. Trust me, if you’re looking for a healthy, satisfying, and utterly delicious way to start your day, this Savoury Vegan Breakfast Bowl is a game-changer.

Ingredients

This Savoury Vegan Breakfast Bowl is incredibly versatile, allowing you to adapt it to your favourite vegetables and pantry staples. However, for a truly harmonious and flavourful experience, we recommend the following core ingredients, carefully chosen for their taste, texture, and nutritional benefits:

• For the Base:
  • 1 cup Quinoa (uncooked): Quinoa forms the hearty and nutritious base of our bowl. It’s a complete protein, packed with fibre, and has a wonderful slightly nutty flavour that complements the savoury elements.
  • 2 cups Vegetable Broth: Cooking the quinoa in vegetable broth instead of water enhances its flavour and adds an extra layer of savoury depth to the bowl. Opt for low-sodium broth to control the salt content.
• For the Scrambled Tofu:
  • 1 block (14-16 oz) Firm or Extra-Firm Tofu: Tofu is the star protein of this vegan breakfast bowl, providing a satisfying and egg-like scramble. Firm or extra-firm tofu holds its shape best during cooking.
  • 2 tablespoons Nutritional Yeast: This magical ingredient adds a cheesy, umami flavour to the tofu scramble, making it incredibly delicious and satisfying. It’s also a great source of B vitamins.
  • 1 teaspoon Turmeric Powder: Turmeric not only lends a vibrant yellow colour reminiscent of scrambled eggs but also boasts anti-inflammatory properties and a subtle earthy flavour.
  • ½ teaspoon Garlic Powder: Garlic powder adds a savoury punch to the tofu scramble, enhancing its overall flavour profile.
  • ¼ teaspoon Onion Powder: Onion powder complements the garlic powder, adding another layer of savoury depth and aroma.
  • ¼ teaspoon Black Salt (Kala Namak): This is the secret ingredient for achieving that authentic “eggy” flavour in vegan scrambles! Black salt, also known as Kala Namak, has a sulphurous aroma that mimics the taste of eggs. If you can’t find it, regular sea salt will work, but black salt truly elevates the dish.
  • 2 tablespoons Olive Oil: Olive oil is used to sauté the tofu and vegetables, adding healthy fats and flavour. You can substitute with avocado oil or coconut oil if preferred.
  • Salt and Black Pepper to taste: Season the tofu scramble to perfection with salt and freshly ground black pepper.
• For the Roasted Vegetables:
  • 1 Red Bell Pepper: Red bell pepper adds sweetness, colour, and a boost of Vitamin C to the bowl.
  • 1 Yellow Bell Pepper: Yellow bell pepper offers a slightly milder sweetness and further enhances the visual appeal of the dish.
  • 1 Broccoli Floret (medium-sized): Broccoli provides a cruciferous vegetable boost, offering fibre, vitamins, and a slightly bitter counterpoint to the sweetness of the peppers.
  • 1 Red Onion: Red onion adds a pungent and slightly sweet flavour that intensifies when roasted, contributing to the overall savoury depth of the bowl.
  • 2 tablespoons Olive Oil: Olive oil is used for roasting the vegetables, helping them to caramelize and develop flavour.
  • 1 teaspoon Dried Oregano: Oregano adds a warm, herbaceous flavour that complements the roasted vegetables beautifully.
  • ½ teaspoon Smoked Paprika: Smoked paprika provides a subtle smoky depth and warmth to the roasted vegetables.
  • Salt and Black Pepper to taste: Season the roasted vegetables generously with salt and freshly ground black pepper to enhance their natural flavours.
• For the Toppings (Optional but Highly Recommended):
  • 1 Avocado, sliced or diced: Creamy avocado adds healthy fats, richness, and a luxurious texture to the bowl.
  • Fresh Parsley, chopped: Fresh parsley adds a bright, herbaceous freshness and a pop of colour to garnish the bowl.
  • Vegan Hot Sauce (optional): For those who like a little heat, a dash of your favourite vegan hot sauce adds a spicy kick and extra flavour dimension.
  • Toasted Pumpkin Seeds or Sunflower Seeds: Seeds add a delightful crunch and extra nutrients, like magnesium and zinc.

Instructions

Creating this Savoury Vegan Breakfast Bowl is surprisingly straightforward, even for beginner cooks. Follow these step-by-step instructions for a delicious and satisfying breakfast:

Step 1: Prepare the Quinoa

1. Rinse the Quinoa: Place the uncooked quinoa in a fine-mesh sieve and rinse thoroughly under cold running water for about a minute. This removes any saponins, which can give quinoa a slightly bitter taste.
2. Combine Quinoa and Broth: In a medium saucepan, combine the rinsed quinoa and vegetable broth.
3. Bring to a Boil, then Simmer: Bring the mixture to a rolling boil over high heat. Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is cooked through. The quinoa is cooked when the grains have become translucent and the germ ring has separated.
4. Fluff and Set Aside: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. Then, fluff the quinoa gently with a fork and set aside to keep warm.

Step 2: Roast the Vegetables

1. Preheat Oven and Prepare Vegetables: Preheat your oven to 400°F (200°C). Wash and chop the bell peppers and red onion into bite-sized pieces. Cut the broccoli florets into smaller, manageable pieces.
2. Toss with Oil and Seasoning: In a large bowl, toss the chopped vegetables with 2 tablespoons of olive oil, dried oregano, smoked paprika, salt, and black pepper. Ensure the vegetables are evenly coated with the oil and spices.
3. Roast the Vegetables: Spread the seasoned vegetables in a single layer on a baking sheet. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through to ensure even cooking.

Step 3: Prepare the Tofu Scramble

1. Press the Tofu (Optional but Recommended): While the vegetables are roasting, press the tofu to remove excess water. Wrap the tofu block in paper towels or a clean kitchen towel and place a heavy object (like a cast iron pan or a few cans) on top for about 15-20 minutes. Pressing the tofu helps it to achieve a firmer texture and absorb more flavour. If you are using pre-pressed tofu, you can skip this step.
2. Crumble the Tofu: Once pressed (or directly from the package), crumble the tofu into small, egg-like pieces using your hands or a fork.
3. Sauté the Tofu with Spices: Heat 2 tablespoons of olive oil in a large skillet or non-stick pan over medium heat. Add the crumbled tofu, nutritional yeast, turmeric powder, garlic powder, onion powder, and black salt (if using).
4. Cook the Tofu Scramble: Sauté the tofu mixture for 8-10 minutes, stirring frequently, until it is heated through, slightly browned, and the flavours have melded together. Season with additional salt and black pepper to taste.

Step 4: Assemble the Breakfast Bowls

1. Divide the Quinoa: Divide the cooked quinoa evenly among bowls.
2. Add Roasted Vegetables: Top the quinoa with a generous portion of the roasted vegetables.
3. Spoon on Tofu Scramble: Add a heaping spoonful of the tofu scramble to each bowl.
4. Garnish and Serve: Garnish each bowl with sliced or diced avocado, chopped fresh parsley, and a drizzle of vegan hot sauce (if desired). Sprinkle with toasted pumpkin seeds or sunflower seeds for added crunch.
5. Serve Immediately: Enjoy your delicious and nutritious Savoury Vegan Breakfast Bowl immediately!

Nutrition Facts

(Estimated per serving, based on the ingredient quantities listed and assuming 4 servings)

• Servings: 4
• Calories per serving: Approximately 450-550 calories (This can vary slightly depending on portion sizes and specific ingredient brands).

Approximate Macronutrient Breakdown per Serving:

• Protein: 20-25 grams
• Fat: 25-30 grams (primarily healthy fats from olive oil and avocado)
• Carbohydrates: 45-55 grams (primarily complex carbohydrates from quinoa and vegetables)
• Fibre: 10-12 grams

Key Nutrients:

This Savoury Vegan Breakfast Bowl is a nutritional powerhouse, packed with essential vitamins and minerals:

• Complete Protein: Quinoa and tofu provide all nine essential amino acids, making this a complete protein source, vital for muscle building and repair.
• High in Fibre: Quinoa, vegetables, and seeds contribute significant amounts of dietary fibre, promoting digestive health, satiety, and stable blood sugar levels.
• Rich in Vitamins and Minerals: Bell peppers are excellent sources of Vitamin C, while broccoli provides Vitamin K and folate. Nutritional yeast is a good source of B vitamins. Avocado provides Vitamin E and potassium.
• Healthy Fats: Olive oil and avocado provide monounsaturated and polyunsaturated fats, beneficial for heart health and brain function.
• Antioxidants: The colourful vegetables and spices are rich in antioxidants, which help protect the body against cell damage.

Please note: These nutritional values are estimates. For precise nutritional information, use a nutrition calculator app or website, inputting the exact brands and quantities of ingredients used.

Preparation Time

• Prep Time: 25 minutes (chopping vegetables, pressing tofu, preparing quinoa)
• Cook Time: 30 minutes (roasting vegetables, cooking quinoa, scrambling tofu)
• Total Time: Approximately 55 minutes

Tips to Speed Up Preparation:

• Pre-chopped Vegetables: Purchase pre-chopped vegetables to save time on chopping.
• Pre-cooked Quinoa: Use pre-cooked quinoa pouches or leftovers from a previous meal.
• Skip Pressing Tofu (If in a Rush): While pressing tofu improves texture, you can skip this step if you’re short on time, especially if using extra-firm tofu.
• Roast Vegetables Ahead of Time: Roast the vegetables the night before and reheat them in the microwave or oven before assembling the bowls.
• Prepare Tofu Scramble in Advance: The tofu scramble can also be made ahead of time and reheated.

How to Serve

This Savoury Vegan Breakfast Bowl is incredibly versatile and can be served in various ways to suit your preferences and dietary needs. Here are some serving suggestions:

• Warm and Fresh: The most common and recommended way to serve this bowl is warm, immediately after preparing all the components. The warm quinoa, roasted vegetables, and tofu scramble create a comforting and satisfying meal.
• Deconstructed Bowl: If you prefer, serve the components separately and allow everyone to assemble their own bowls. This is great for families with picky eaters, as they can choose what they want to include in their bowl.
• Bowl Bar Style: Set up a “breakfast bowl bar” with all the components – quinoa, roasted vegetables, tofu scramble, avocado, toppings, and various sauces. This interactive approach is perfect for brunch gatherings or weekend breakfasts, allowing everyone to customize their bowls to their liking.
• Cold Bowl (for Meal Prep): While best served warm, this bowl can also be enjoyed cold, making it a fantastic option for meal prepping. Assemble the bowls and store them in airtight containers in the refrigerator for up to 3-4 days. The flavours will meld together beautifully overnight. You can add fresh avocado and parsley just before serving to prevent browning and maintain freshness.
• With a Side of Toast: For extra heartiness, serve the Savoury Vegan Breakfast Bowl with a side of whole-wheat toast, sourdough, or gluten-free toast. This is especially satisfying on colder mornings.
• Add a Sauce Drizzle: Enhance the flavour profile by drizzling additional sauces over the bowl. Consider:
  • Tahini Dressing: Adds creaminess and nutty flavour.
  • Vegan Pesto: Provides herbaceous and vibrant flavour.
  • Sriracha Mayo (Vegan): Offers a creamy and spicy kick.
  • Lemon-Herb Vinaigrette: Adds brightness and acidity.

Additional Tips

Here are five essential tips to elevate your Savoury Vegan Breakfast Bowl and make it your own:

1. Customize Your Vegetables: Feel free to swap out or add other roasted vegetables based on your preferences and seasonal availability. Great additions include:
   • Sweet Potatoes or Butternut Squash: Add sweetness and heartiness.
   • Mushrooms: Provide earthy umami flavour.
   • Zucchini or Eggplant: Offer a tender texture.
   • Asparagus or Green Beans: Add a fresh, green flavour.
   • Cherry Tomatoes: Burst with sweetness and acidity.
2. Spice it Up (or Tone it Down): Adjust the spice levels to your liking. Increase the amount of smoked paprika or add a pinch of cayenne pepper to the roasted vegetables for more heat. For a milder flavour, reduce or omit the smoked paprika. You can also control the spiciness by adjusting the amount of hot sauce you add as a topping.
3. Experiment with Tofu Flavours: Beyond the basic scramble, get creative with your tofu preparation.
   • Marinated Tofu: Marinate the tofu in soy sauce, ginger, and garlic before scrambling for an Asian-inspired flavour.
   • Spicy Tofu: Add chili flakes or sriracha to the tofu scramble for extra heat.
   • Herbed Tofu: Incorporate fresh herbs like thyme, rosemary, or chives into the tofu scramble for a more fragrant and flavourful dish.
4. Don’t Skimp on Toppings: Toppings are crucial for adding texture, flavour, and visual appeal to your breakfast bowl. Beyond avocado and parsley, consider:
   • Pickled Onions or Radishes: Add a tangy and crunchy element.
   • Sauerkraut or Kimchi: Provide a fermented kick and gut-healthy probiotics.
   • Nuts (Almonds, Walnuts, Pecans): Offer a satisfying crunch and healthy fats.
   • Microgreens or Sprouts: Add freshness and delicate flavour.
   • Everything Bagel Seasoning: Sprinkle for extra savoury flavour and texture.
5. Make it a Grain Bowl Variation: While quinoa is a fantastic base, you can experiment with other grains to create different flavour profiles and textures.
   • Brown Rice: Offers a chewier texture and nutty flavour.
   • Farro: Provides a slightly chewy and nutty grain with a boost of fibre.
   • Bulgur Wheat: Cooks quickly and has a slightly nutty flavour.
   • Couscous: Offers a light and fluffy base (though less nutritious than whole grains).
   • Sweet Potato “Rice” (Riced Sweet Potato): For a grain-free and lower-carb option.

FAQ Section

Q1: Can I make this breakfast bowl ahead of time for meal prep?

A: Yes, absolutely! This Savoury Vegan Breakfast Bowl is excellent for meal prepping. You can prepare all the components – quinoa, roasted vegetables, and tofu scramble – ahead of time and store them separately in airtight containers in the refrigerator for up to 3-4 days. Assemble the bowls just before serving, adding fresh avocado and parsley at the last minute for optimal freshness. Reheat the quinoa, vegetables, and tofu scramble in the microwave or oven until warmed through.

Q2: I don’t have black salt (Kala Namak). Can I still make the tofu scramble?

A: Yes, you can definitely still make the tofu scramble without black salt. While black salt adds that distinctive “eggy” flavour, regular sea salt will work perfectly well. The nutritional yeast and other spices will still create a delicious and savoury scramble. If you are interested in finding black salt, it is often available in Indian grocery stores or online.

Q3: Can I use different vegetables for roasting?

A: Absolutely! This recipe is highly adaptable to your favourite vegetables and what you have on hand. Feel free to substitute or add vegetables like sweet potatoes, butternut squash, mushrooms, zucchini, eggplant, asparagus, green beans, or cherry tomatoes. Adjust the roasting time as needed depending on the density of the vegetables. Root vegetables like sweet potatoes may require a slightly longer roasting time than softer vegetables like zucchini.

Q4: I’m allergic to tofu. What can I substitute for the tofu scramble?

A: If you have a tofu allergy, you can substitute the tofu scramble with other plant-based protein options. Some great alternatives include:
* Chickpea Scramble: Mash cooked chickpeas and sauté them with the same spices used for the tofu scramble.
* Tempeh Crumbles: Crumble tempeh and sauté it with spices for a nutty and slightly firm protein option.
* Lentils: Cooked lentils can be seasoned and added to the bowl for a protein and fibre boost.
* Vegan Sausage Crumbles: Use store-bought vegan sausage crumbles for a flavourful and convenient protein source.

Q5: Is this breakfast bowl gluten-free?

A: Yes, this Savoury Vegan Breakfast Bowl is naturally gluten-free as long as you ensure your vegetable broth and any hot sauce or sauces you use as toppings are also certified gluten-free. Quinoa, tofu, vegetables, and the spices used are all gluten-free ingredients. If serving with toast, be sure to choose gluten-free bread for a completely gluten-free meal.

Print