In recent months, I’ve discovered I have a sensitivity and intolerance to eggs. Sadly, I just cannot eat them anymore, which has severely limited my savory breakfast options. To say that I am sick of eating yogurt and granola every morning is an understatement! So, I’ve turned to egg alternatives. I’ve tried a range of vegan egg concoctions (mostly made of mung bean), but have yet to find anything that I like; they too give me stomach issues. That’s when I decided to turn to tempeh and ah-hah…bingo. Tempeh for breakfast is awesome and my Tempeh Breakfast Burritos are spot on! Is this breakfast dish identical to eggs? No, but is this dish super delicious and healthy too? Yes!
More and more research points to the importance of gut health for overall well-being. A healthy gut means one’s gut flora contains more good bacteria than bad. One way to build and grow good bacteria is through probiotic and fiber-rich foods, such as tempeh. Tempeh is fermented soy (although I’ve seen other beans used too) that is full of nutrients and known to reduce cholesterol, increase bone density, decrease menopausal symptoms and promote muscle recovery.
I will admit tempeh can be bitter, but in this recipe, I tame the bitterness and make a burrito that is balanced and full of flavor, thanks to a combination of sweet, sour and savory additions. This recipe is NOT vegan, but easily could be by eliminating or replacing the cheddar cheese with vegan cheese or hummus. Give this recipe a try for a fulfilling and healthy start to your day.
First, crumble 8 ounces of tempeh into a medium-sized bowl and pour over boiling water until the tempeh is well covered. Let soak for about 10 minutes. Meanwhile, chop ¾ cup of fresh tomatoes, ¼ cup of onion and one large carrot. Set aside.
Drain the tempeh and season with ¼ teaspoon of salt and ½ teaspoon each of cumin, onion powder, garlic powder and paprika. Set aside.
Add the chopped vegetables and ¾ cup of baby arugula to a large frying pan that has been coated in 2 tablespoons of olive oil.
Sauté the vegetables for about 6 minutes. Add the tempeh and sauté for an additional 4 minutes. Remove the frying pan from the heat and stir in 2 teaspoons of agave syrup (or honey), 1 teaspoon of red wine vinegar and 1 teaspoon of Braggs liquid aminos (or soy sauce).
Fill whole wheat tortillas with tempeh mixture and top with cheddar cheese and sprouts, if desired. Tightly roll the tortilla from the bottom to the top, tucking in the sides of the tortilla to form burritos. Add burritos to a frying pan that has been coated in 1 tablespoon of olive oil and toast all over and until the burritos are light brown on all sides. Serve burritos with avocado slices, sprouts and hot sauce and enjoy! This recipe makes 4-6 burritos, depending on the size of your tortillas.
Tempeh Breakfast Burritos
Ingredients
- 8 oz tempeh
- ¾ cup chopped tomato
- ¼ cup chopped onion
- ¼ cup chopped carrot
- ¾ cup baby arugula
- 2 tbsp olive oil
- ½ tsp salt, divided
- ½ tsp cumin
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp paprika
- 4-6 whole wheat tortillas
- ½ cup shredded cheddar cheese
- bunch of sprouts
- hot sauce
- 1 sliced avocado
Instructions
- Crumble 8 ounces of tempeh into a medium-sized bowl and pour over boiling water until the tempeh is well covered. Let soak for about 10 minutes.
- Meanwhile, chop ¾ cup of fresh tomatoes, ¼ cup of onion and one large carrot. Set aside.
- Drain the tempeh and season with ¼ teaspoon of salt and ½ teaspoon each of cumin, onion powder, garlic powder and paprika. Set aside.
- Add chopped vegetables and ¾ cup of baby arugula to a large frying pan that has been coated in 2 tablespoons of olive oil. Season with ¼ teaspoon of salt. Sauté the vegetables for about 6 minutes. Add the tempeh and sauté for an additional 4 minutes.
- Remove the frying pan from the heat and stir in 2 teaspoons of agave syrup (or honey), 1 teaspoon of red wine vinegar and 1 teaspoon of Braggs liquid aminos (or soy sauce).
- Fill whole wheat tortillas with tempeh mixture and top with cheddar cheese and sprouts, if desired. Tightly roll the tortilla from the bottom to the top, tucking in the sides of the tortilla to form burritos.
- Add burritos to a pan that has been coated in 1 tablespoon of olive oil and toast until light brown on all sides.
- Serve burritos immediately with avocado slices, sprouts and hot sauce and enjoy! This recipe makes 4-6 burritos, depending on the size of your tortillas.
