Tofu & Mushroom Scramble Bowl with Roasted Veg, Crispy Potatoes & Chili Garlic Oil

Tofu & Mushroom Scramble Bowl with Roasted Veg, Crispy Potatoes & Chili Garlic Oil

Serves: 2–3

Time: ~40 minutes

Ingredients

Crispy Roasted Potatoes

• 1 lb baby potatoes, halved, quartered, or diced

• 1 teaspoon corn starch

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• 2 tablespoons olive oil

• Salt & black pepper

Roasted Brussels Sprouts & Tomatoes

• 3 cups Brussels sprouts, trimmed and halved

• 1 cup cherry tomatoes

• 1–2 tablespoons olive oil

• Salt & pepper

Tofu & Mushroom Scramble

• 1 block extra-firm tofu, pressed and crumbled

• 1 cup mushrooms (shiitake or cremini), sliced

• ½ yellow onion, finely sliced

• 2 cloves garlic, minced

• ½ teaspoon ground turmeric

• 2 tablespoons soy sauce or tamari

• 1 teaspoon maple syrup

• ¼ cup unsweetened plant milk (oat or almond work well)

• Olive oil, for sautéing

To Finish

• 1 ripe avocado, cubed

• Chili garlic oil, for drizzling

Instructions

1. Roast the Potatoes
   Preheat oven to 425°F. In a bowl toss potatoes with seasoning coating each piece evenly. Add the olive oil and toss again. Spread on a baking sheet in a single layer and roast for 30–35 minutes, flipping halfway, until deeply golden and crisp.

2. Roast the Brussels Sprouts & Tomatoes
   On a second baking sheet, toss Brussels sprouts and cherry tomatoes with olive oil, salt, and pepper. Roast for 20–25 minutes until the sprouts are caramelized and the tomatoes are blistered and juicy.

3. Make the Tofu & Mushroom Scramble
   Heat a large skillet over medium heat with a drizzle of olive oil. Add onions and sauté until soft and lightly golden, about 4–5 minutes. Add mushrooms and cook until they release their moisture and begin to brown.

   Stir in garlic and turmeric and cook for 30 seconds until fragrant. Add the crumbled tofu, soy sauce, maple syrup, and plant milk. Gently fold and cook for 5–7 minutes, allowing the mixture to warm through and become softly creamy. Taste and adjust seasoning as needed.

4. Assemble the Bowls
   Divide crispy potatoes between bowls. Spoon in the tofu scramble, add roasted Brussels sprouts and tomatoes, and top with avocado cubes. Finish with a generous drizzle of chili garlic oil.

Serving Notes

This bowl is hearty enough for dinner but works beautifully for weekend brunch or make-ahead lunches. Swap in sweet potatoes, add sautéed greens, or finish with fresh herbs if you’re feeling extra.

Savory, satisfying, and full of plant-based comfort—no compromises required. 🌱✨

This plant-based tofu and mushroom scramble bowl is a beautiful example of how nourishing food can also be deeply comforting and satisfying. Built around whole, minimally processed ingredients, this bowl delivers balanced energy, plant-based protein, healthy fats, fiber, and a wide spectrum of vitamins and minerals—making it an ideal meal for sustained wellness.

At the heart of the bowl is the tofu and mushroom scramble, a protein-rich, anti-inflammatory base. Tofu provides complete plant protein, meaning it contains all nine essential amino acids, which support muscle repair, satiety, and overall metabolic health. It’s also a valuable source of calcium and iron, nutrients that can sometimes be harder to obtain on a plant-forward diet. Mushrooms add a savory, umami depth while contributing B vitamins that support energy production and nervous system health. Garlic and onions act as natural immune boosters, while turmeric offers anti-inflammatory and antioxidant benefits that may support joint health and reduce chronic inflammation over time.

The roasted Brussels sprouts and tomatoes bring powerful micronutrient density to the bowl. Brussels sprouts are rich in fiber, vitamin C, vitamin K, and plant compounds known to support detoxification pathways in the liver. Their high fiber content supports gut health and helps regulate blood sugar. Tomatoes contribute lycopene, a potent antioxidant linked to heart health and reduced inflammation, especially when cooked, as roasting increases its bioavailability.

Crispy oven-roasted potatoes provide complex carbohydrates, which are essential for energy, brain function, and athletic performance. Unlike refined carbs, potatoes contain fiber, potassium, and vitamin B6, all of which support cardiovascular and nervous system health. When roasted and paired with protein and fats—as they are in this bowl—potatoes provide steady energy without sharp blood sugar spikes.

The addition of avocado introduces heart-healthy monounsaturated fats, which support cholesterol balance, hormone production, and nutrient absorption—particularly fat-soluble vitamins like A, D, E, and K found in the vegetables. Avocado also adds fiber, helping keep you fuller for longer and supporting digestive health.

Finally, the chili garlic oil drizzle does more than add flavor. Capsaicin from chili has been shown to support metabolism and circulation, while garlic continues to reinforce immune and cardiovascular benefits. Using it as a finishing drizzle keeps portions intentional while still delivering satisfaction.

Overall, this bowl supports:

• Sustained energy and blood sugar balance

• Muscle maintenance and satiety from plant protein

• Digestive and gut health through fiber-rich vegetables

• Anti-inflammatory and antioxidant support

• Heart and metabolic wellness

Approximate Nutrition Per Serving (based on 3 servings)

• Calories: ~520 kcal

• Protein: ~22 g

• Carbohydrates: ~48 g

• Fiber: ~14 g

• Fat: ~28 g

• Saturated Fat: ~4 g

• Iron: ~25% DV

• Calcium: ~30% DV

• Potassium: ~20% DV

This bowl is a reminder that eating for health doesn’t require restriction—it thrives on abundance, color, and intention. A deeply nourishing meal that supports both body and pleasure, exactly as plant-based eating should. 🌱