top of page

BREAKFAST TOSTADAS

Who doesn't love a good savory breakfast?? Here is one of my favorite things to make for my family that is nutrient dense and delicious! You can easily prep these for the week by making the tofu scramble ahead of time and just assembling in the morning. With the tofu and beans these tostadas are high in protein and fiber, with healthy fats from the avocado, and vitamins and minerals from the tomatoes and greens!


Let me know if you give them a try!



 

BREAKFAST TOSTADAS RECIPE

Time: 20 minutes

Yield: 6-8 tortillas


Ingredients:

For the Tofu Scramble

1 block of extra firm tofu

1 medium yellow onion, diced

4 cloves of garlic, minced

2 tbsp nutritional yeast

1 tsp + 1/2 tsp of turmeric

1/2 tsp ground black pepper

1/2 tsp salt + to taste

1/2 tsp paprika

1 tsp garlic powder

1 tsp onion powder

For the Tostadas

6-8 corn tortillas

1 can of pinto or black beans (refried beans also work great)

1 tsp of paprika

1/2 tsp of salt

1 avocado sliced

2 tbsp of chopped cilantro

1/4 of a cup of unsweetened plant-based yogurt or sour cream * I use Kite Hill

2 tbsp of chopped green onion for garnish

1 lime's juice


Directions:

Start sautéing the onion and garlic on medium heat until onion begins to get translucent using water to deglaze the pan when necessary.


While that is cooking start another pan (cast iron or non-stick) over medium heat, once hot, add your corn tortillas one at a time, flipping once golden brown, about 2 minutes per side.


Over the sink squeeze the tofu to get out any excess liquid then crumble with your hands into the pan with the onion and garlic. Add all of the seasonings and stir till it becomes a golden yellow color. Let cook for 10 minutes stirring occasionally.


For the sour cream or yogurt dressing place in a cup with lime juice and whisk till well combined.


Rinse and drain beans if using black or pinto, and warm in a pan with paprika and salt.


Now it's time for assembly.



Lay out your tortillas and add a little spritz of lime juice and sprinkle of salt.



If using refried beans add first. If not, start with a layer of the tofu scramble.



Next add your beans.



Then top with avocado, fresh tomatoes, and all of the garnishes.


Enjoy :)

 

댓글


Follow Me on Instagram 
@coolbeans_nutrition

3FADE140-C507-4DBE-BB2B-FAEE74574254.jpg

What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

IMG_4801.jpg
bottom of page