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Savory Vegetable Tofu Breakfast Muffins are a delicious, protein-packed, and fiber-rich way to start your day. These muffins are vegan, gluten-free, and loaded with fresh vegetables like zucchini, broccoli, carrots, and bell peppers. The addition of silken tofu makes them creamy, while chickpea flour adds body, making them a filling and balanced meal option. Perfect for breakfast, snack time, or even a light lunch, these muffins are easy to prepare and great for meal prep. With a beautiful blend of spices, each bite offers a burst of flavor. Whether you’re looking for a quick on-the-go breakfast or a nutritious snack, these muffins are sure to satisfy your cravings.

Full Recipe:

Ingredients

For the Vegetable Mix:

Oil for cooking

1 medium onion, diced
1 zucchini, diced
1 carrot, diced

1 head of broccoli, cut into small florets
1 bell pepper (any color), diced
Spices:
- Kala namak (black salt)
- Garlic powder
- Onion powder
- Black pepper
- Turmeric

For the Tofu Base:

1 block (350g) silken tofu (or homemade soy-free chickpea tofu)
1/3 cup chickpea flour
1 teaspoon baking soda

1/2 cup dairy-free milk (such as almond or soy)
1/3 cup nutritional yeast
Chopped scallions (optional, for garnish)

Instructions

Step 1: Sauté the Vegetables

Heat the Oil: In a pan over medium heat, warm a small amount of cooking oil.
Cook the Vegetables: Add diced onion, zucchini, carrot, broccoli, and bell pepper to the pan. Sauté until they are softened, about 5-7 minutes. Stir occasionally to ensure even cooking.
Season the Vegetables: While sautéing, sprinkle in a pinch of kala namak (black salt), garlic powder, onion powder, black pepper, and a bit of turmeric for color. Mix well, allowing the spices to coat the vegetables evenly.

Set Aside: Once the vegetables are cooked, set them aside and let them cool slightly.

Step 2: Prepare the Tofu Base

Crumble the Tofu: In a separate bowl, use a fork to crumble the silken tofu until it resembles a fine, soft texture.
Add Dry Ingredients: Mix in 1/3 cup of chickpea flour and 1 teaspoon of baking soda. Stir until well combined.

Incorporate Wet Ingredients: Pour in 1/2 cup of dairy-free milk (like almond or soy milk) and add 1/3 cup of nutritional yeast. Mix until a thick batter forms. The batter should be smooth but thick enough to hold shape.
Combine with Vegetables: Gently fold the sautéed vegetables into the tofu batter. Make sure they are evenly distributed throughout the mixture.

Step 3: Combine and Bake

Preheat the Oven: Preheat your oven to 375°F (190°C). Prepare a muffin tin by greasing it lightly or lining it with paper muffin liners.

Fill the Muffin Cups: Distribute the tofu and vegetable mixture evenly among the muffin cups. Make sure not to overfill; leave a little space at the top for the muffins to rise.
Bake: Place the muffin tin in the oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. The tops should be golden and slightly firm to the touch.
Cool and Serve: Allow the muffins to cool slightly in the tin before removing. Garnish with chopped scallions for an extra touch of flavor and color, if desired.

Nutritional Information (Per Muffin, Approximate):

These Savory Vegetable Tofu Muffins are a great source of essential nutrients, offering a balanced meal for any time of the day.

Calories: 150-200 kcal
Protein: 8-10 grams

Carbohydrates: 15-20 grams
Fiber: 4-5 grams
Fat: 6-8 grams

Sodium: 180-200 mg
Iron: 1.5 mg

Frequently Asked Questions (FAQs):

1. Can I use other vegetables in the recipe?

Absolutely! Feel free to customize the recipe by adding your favorite vegetables. Spinach, mushrooms, cherry tomatoes, or even corn would make excellent additions.

2. What is kala namak, and can I substitute it?

Kala namak, or black salt, has a distinctive, slightly sulfuric flavor that mimics the taste of eggs, making it popular in vegan cooking. If you don’t have kala namak, you can use regular salt, but keep in mind that the egg-like flavor will be missing.

3. Can I make these muffins in advance?

Yes, these muffins are perfect for meal prep. You can make them ahead of time and store them in the refrigerator for up to 3 days. Reheat them in the microwave or oven before serving.

Tips for Making the Perfect Savory Muffins

Experiment with Spices: Feel free to adjust the seasoning to suit your taste. You can add a pinch of red pepper flakes for some heat or try herbs like oregano or basil for a different flavor profile.

Check the Consistency: The tofu batter should be thick but smooth. If it’s too runny, add a bit more chickpea flour. If it’s too thick, add a splash of dairy-free milk to loosen it.
Use Silken Tofu: Silken tofu gives these muffins a soft and creamy texture. If you use a different type of tofu, the texture will be denser and might not hold together as well.
Make it Soy-Free: Substitute silken tofu with homemade chickpea tofu if you are avoiding soy. Chickpea tofu is easy to make and has a similar texture.

Storage Tips

Refrigeration: Store leftover muffins in an airtight container in the refrigerator for up to 3 days. Reheat in a microwave for 30-40 seconds or in an oven at 350°F (180°C) for 5-7 minutes.
Freezing: For longer storage, wrap each muffin individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 1 month. To reheat, thaw in the refrigerator overnight and warm in the oven.

Conclusion

Savory Vegetable Tofu Breakfast Muffins are a delightful way to enjoy a nutritious meal that’s easy to prepare and packed with flavor. The combination of fresh vegetables, silky tofu, and a blend of spices makes each muffin a treat that’s both tasty and healthy. Perfect for those on the go, these muffins can be prepared ahead of time and reheated quickly, making them a convenient breakfast or snack. Plus, with their high protein and fiber content, they help keep you full and energized throughout the day. Give this recipe a try, and you might just find your new favorite breakfast option. Happy cooking!