Hurry The Food Up Vegan and Vegetarian Recipes For Busy People
I’ve been really looking forward to posting these vegan breakfast potatoes for a long time now.
Once in a while recipes come along that I just can’t stop eating, and these breakfast potatoes are one such recipe.
All of us on the blog absolutely loved the farmer’s breakfast, and I know Kat and Dave recently changed over to the Spanish omelette as a breakfast staple.
I’ve never been a fan of eggs though, and I decided if I could cut those out, then why not make it completely vegan?
And so, the vegan breakfast potatoes (or breakfast hash?) were born.
They’re quick, easy, hot, have loads of flavour and are even high in protein (thanks to the tofu). What’s not to like?
Vegan Breakfast Potatoes – breaking the fast the right way
There really is something great about cooking in the morning. Getting a good, solid breakfast in (that still only takes twenty minutes) has a lot going for it.
Especially if it was an active morning, post-gym or such. Even if it wasn’t, I find it a great start to the day.
It’s a nice high fiber breakfast too – fiber is something that way too many people don’t get enough off.
If you leave the skins on the potatoes you get even more (and save time too).
Did I mention how good this breakfast hash tastes? I did? Good. Well, I will again anyway.
Vegan food often seems to come with the common misconception that it’s not as good as ‘regular’ food. Try these and see if you think the same after.
Protein Power
As briefly mentioned, tofu is an excellent source of protein, especially considering it’s not an animal product. It’s also cheap and high in unsaturated (good) fats.
Not to mention it tastes great when done right (which is exactly what this recipe does).
While soy products are certainly a current debate, when looking more deeply into the issue it seems that the evidence leaning towards soy in a good light is far higher than the other way around.
As always, we recommend moderation: enjoy soy a couple or few times a week – but not with every meal. Simple.
Vegan Breakfast Potatoes
Ingredients
- 2 tbsp olive oil
- 3 medium potato (roughly 14oz/400g)
- 2 medium onion
- 7 oz firm tofu (7oz = 200g)
- 1 tsp cumin
- 2 tsp oregano, dried
- 1 tsp salt
- 1 tsp black pepper
- ½ cup cherry tomatoes (½ cup = 4 cherry tomatoes)
Instructions
- Clean and cut the potatoes in cubes, roughly as thick as your small finger. Peel and cut the onions into “half rings”.
- In a pan, put a bit of olive oil in and set to low-medium heat. Add the potatoes and cook for 5 mins, stirring gently. When it starts to sweat add the onions.
- Now crumble in the tofu. Stir and add the spices, salt and pepper. If you have, put a lid onto the pan and cook for 15 min. If it looks like it needs more oil you can add some – or add a little hot water instead to save on calories.
- In a second pan add a drop of olive oil and wipe it around. Set to medium heat. Cut the tomatoes in half and fry for roughly 5 minutes until some dark spots appear. You can also fry with a few drops of hot water if you'd prefer. Season with salt and pepper.
- If you don’t have a second pan, or don’t want to use one, then pop the potatoes on a plate and cover (or keep warm in oven).
- Assemble the potato mix and tomatoes on a plate. Done 🙂
Notes
Nutrition
30 Day Veggie Challenge
If you’re a vegetarian looking to spice up your veggie life, or a non-veggie who’s thinking about it, make sure you check out the 30 Day Veggie Challenge. It’s all about making the switch to a veggie diet as easy and satisfying as possible (or making your current veggie food life better than ever before). Come say hello!
These sound great. Been avoiding white potatoes since discovering the benefits of sweet potato …… could you sub sweet potato for the regular white potato?
Hi Joey! I’d say that sounds like a great idea! It’s even more nutritious that way, too. Sweet potatoes do tend to cook slightly quicker than white potatoes, so you could knock off a couple of minutes cooking time in step 2. Down to about two minutes for that step should be perfect. Enjoy!
Thanks Dave!
Happy to help, Joey!
I am surely going to try out this recipe
I love the combination of potatoes and tomatoes. Not sure about the tofu. I will give it a try. I love quick Minimalist meal ideas.
I understand your tofu misgivings, Tony – but Hauke convinced us with this one! Make sure it gets crumbled nicely and it’s delicious 🙂
What could be the problem with Tofu ? Estrogen ?
Thank you for all your emails will be trying out your recipes in the next couple days
Wow! I guess, this recipe is going to be super delicious. Healthy, filling and refreshing……
This has become one of my favourite breakfast ! its looks very delecious and healthy. and I just wanted to say Thank you for sharing all your hard work with us!!
Sounds interesting!! I’ll definitely try 🙂 thank you for sharing this!
Hi! I don’t see it anywhere mentioned, but are the potatoes precooked? Or you really add raw potatoes in a pan?
Hi Erika, yep, raw! They’re diced quite small and get a good 20 mins cooking time so they should have the perfect texture when the dish is ready 🙂
well I precooked them little bit and turned out nice, too. Next time I will go with raw potatoes 😉 Thanks Dave!
Haha cool! It sounds like it worked out well anyway then. You’re welcome, and thanks for writing, Erika!
Who has time for all that cooking in the morning? If you guys want this job, it is yours! Sorry… Everywhere I look there are such amazing recipes. I can do that, I mean, I can create amazing recipes myself. What I cannot do is to wake up at 5 am to cook potatoes! Sorry, again, guys!
In general I’d agree, these are perfect for the weekend!
I make a breakfast that is similar but I use various veggies which I cook first then add tofu. I use turmeric to give the yellow color which resembles scrambled eggs. I think if I added potatoes which will cook with my other veggies it would be more satisfying. I see you cook everything in oil. I cook things in water or veggie broth to cut the calories. The oil is tastier but I don’t need the extra calories.
Hi Barbara, I’m with you there – oil for taste, broth for fewer calories! It really depends on what you’re looking for at the time. Both are delicious 😀
Could you guys be any more amazing? I got your Farmer’s Breakfast recipe in Thursday’s email and thought, “Gee, I wish they would veganize this.” And it turns out, you had! Thanks so much for everything you do to promote plant-based nutrition.
Awww thank you Jean! Kind of you to say, and of course we’re very happy to help! Guten Appetit 🙂