13K
High Protein Plant Based Breakfast
So many people out there are concerned about getting enough protein eating a Whole Food Plant Based Diet. Whether you are an athlete or you are just changing to eating Plant Based. Well fear not, because eating a Whole Food Plant Based diet gives you more than enough protein and it is a more bio-available type of protein. This breakfast recipe of Sausage, Eggs and fruit will fill your quota for sure. It is loaded with Plant Based protein such as tofu, chickpeas, spinach, mushrooms, kiwi and blackberries.
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Ingredients
Vegan Eggs
- 14 oz extra firm tofu
- 1 medium red onion, diced
- 1 red bell pepper, diced
- 8 oz mushrooms, sliced
- 2 cups spinach
- 1 tsp turmeric
- 1 tsp smoked paprika
- 1 tsp onion powder
- ½ tsp cracked pepper
- 1 tsp Braggs Liquid Aminos
Vegan Sausage
- 2 cups chick peas
- 1 Tbs tomato paste
- â…“ cup arrowroot powder
- 5 Tbsp vegetable broth, low sodium
- 1 Tbsp onion powder
- 1 tsp basil
- 1 tsp oregano
- 1 tsp smoked paprika
- 1 tsp fennel seeds
Instructions
Vegan Eggs
- Add 3 tablespoons water to a pan and sate the onions, bell peppers and mushrooms for about 5 min.
- Crumble tofu into the pan.
- Add spices and spinach and cook down for 10 – 15 min.
Vegan Sausage
- Preheat oven to 350°
- Put chickpeas into a bowl and mash lightly.
- Crush the fennel seeds lightly and add to the chickpeas along with remaining ingredients and mix.
- Make balls with mixture and place them on a parchment paper lined cookie sheet.
- Place another piece of parchment paper over the balls and press lightly to make balls into patties.
- Bake for 25-30 min.
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Nutrition info
Calories: 283kcalCarbohydrates: 45gProtein: 18gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 120mgPotassium: 882mgFiber: 10gSugar: 9gVitamin A: 2927IUVitamin C: 48mgCalcium: 134mgIron: 6mg
3 comments
I made this today, the “eggs” were yummy, I didn’t miss the oil/salt, etc. at all. My “sausage,” however, went wrong and the batter was much more runny than in the video, I probably used too much broth, also I mashed up the chickpeas more than in the video. They came out ok, but were very bland, so I sprayed them with Bragg’s and they were better, but I’m sure they’re not what they are supposed to be, and I’m sure it’s my fault. I’ll definitely have the “eggs” again, and will give the “sausage another try.
Just to make it a little healthier; I used ground flaxseed instead of arrowroot. I found that it was a better binder as well.
Great idea!