These tofu and black bean breakfast burritos are a great way to start the day with a filling meal packed with plant-based protein. They combine pan-fried potatoes, seasoned tofu, and black beans with vegan cheese and salsa, all wrapped in whole wheat tortillas. Hemp seeds add a little extra nutrition, while smoked paprika and turmeric bring flavor and color to the filling. They’re easy to prepare and work well for a weekend breakfast or a meal to make ahead for busy mornings.
Ingredients for Tofu & Black Bean Breakfast Burritos:
Extra Virgin Olive Oil– Olive oil is used to cook the potatoes and helps them brown in the pan. You don’t need much, just a splash.
Russet Potato– Potatoes make these breakfast burritos satisfying and provide carbohydrates for energy. Dice them into evenly sized pieces so they cook at the same rate, and give them eight to ten minutes in the pan to become tender and golden. Sweet potatoes are another great option to give a bit of diversity in flavors.
Smoked Paprika– This spice adds a smoky flavor to the potatoes without making the filling spicy. Stir it in while seasoning the potatoes so the flavor is distributed throughout the mixture.
Sea Salt and Black Pepper– Salt and pepper help bring out the flavor of the potatoes, beans, and tofu. Season each component as you cook, keeping in mind that the vegan cheese and salsa may also contain salt.
Black Beans– Black beans contribute plant-based protein and fiber, helping make these burritos more filling. Add them to the potatoes toward the end of cooking, just long enough to warm them through without breaking them apart.
Tofu– Tofu is the main protein source in these breakfast burritos and makes a great alternative to scrambled eggs. Crumble it into small pieces and cook it with turmeric, salt, and pepper for three to four minutes until heated through and lightly golden. Pressing it before cooking can also help remove excess moisture.
Ground Turmeric– Turmeric gives the tofu its yellow color, that makes the tofu appear almost like an egg. It also adds a bit of an earthy flavor. It contains curcumin, a compound studied for its potential anti-inflammatory properties. A small amount goes a long way in this recipe so be sure not to over-season.
Whole Wheat Tortillas– The tortillas hold the filling together and being whole wheat, they provide more fiber than many refined flour alternatives. Warm them before assembling the burritos to make them more flexible and less likely to tear when rolled.
Vegan Cheese Shreds– Vegan cheese adds creaminess and a savory flavor to the filling. Sprinkle it on the warm tortilla under the tofu and potato mixture so it softens and melts a little before you roll the burritos. The amount it melts will depend on the brand you use. Not a fan of vegan cheese? You can always use your preferred type of cheese!
Salsa– Salsa adds moisture and flavor to the burritos, balancing the tofu and potatoes. Use your favorite store-bought or homemade variety, adjusting the amount to suit your taste. If it contains a lot of liquid, drain off a little to help prevent the tortillas from becoming soggy.
Hemp Seeds– Hemp seeds provide plant-based protein, unsaturated fats, and minerals such as magnesium. Sprinkle them over the filling before rolling the burritos. Their mild, nutty flavor complements the other ingredients without overpowering them. It’s the perfect way to sneak in a bit more nutrition in your diet without even noticing.
Ingredients:
- 1 tbsp Extra Virgin Olive Oil
- 1 Russet Potato (large, peeled, diced)
- 1/4 tsp Smoked Paprika
- Sea Salt & Black Pepper
- 1 1/3 cups Black Beans (cooked)
- 13 ozs Tofu (crumbled)
- 1/4 tsp Turmeric (ground)
- 4 Whole Wheat Tortilla (warmed)
- 2 ozs Vegan Cheese Shreds
- 1/2 cup Salsa
- 1 tbsp Hemp Seeds
Directions:
- Heat the oil in a large pan over medium heat. Add the potato and cook for eight to 10 minutes, stirring occasionally until golden and tender. Season with smoked paprika, salt, and pepper. Stir to coat evenly.
- Add the black beans to the pan and cook for one to two minutes until warmed through. Push the potato and bean mixture to one side of the pan.
- Add the tofu to the empty side of the pan. Season with turmeric, salt, and pepper. Cook for three to four minutes, stirring gently until heated through and lightly golden. Remove the pan from the heat. Gently combine the tofu with the potato and bean mixture.
- Divide the tofu mixture evenly between the tortillas. Top with cheese, salsa, and hemp seeds. Roll each tortilla tightly into a burrito. Serve warm and enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to three days. To freeze, wrap the burritos tightly in parchment paper or foil. Freeze in an airtight container for up to three months. To thaw, refrigerate overnight. Reheat in the oven, air fryer, or microwave.
- Serving Size- One serving is two burritos.
- More Flavor- Add a pinch of cumin or chili powder to the tofu scramble.
- Additional Toppings- Sliced avocado, green onions, cilantro, or a plant-based sour cream or yogurt alternative.
Health Insights:
- Heart Health- The combination of extra virgin olive oil, black beans, and hemp seeds provides healthy fats and fiber, which may contribute to improved heart health by promoting healthy cholesterol levels and reducing inflammation.
- Digestive Wellness- The high fiber content from black beans, whole wheat tortillas, and potatoes may support digestive health by promoting regular bowel movements and fostering a healthy gut microbiome.
- Bone Health- The inclusion of tofu, vegan cheese, and hemp seeds offers a good source of calcium and other essential minerals, which are important for maintaining strong bones and preventing osteoporosis.
