I’m always asked: “What is a good savory vegan breakfast item?”
When I first made these vegan breakfast wraps, my goal was to create the ultimate savory and filling breakfast. These are both filling and savory! Just a heads up, this is NOT a fast recipe to make. Only make them if you’re not hungry (maybe first enjoy a pre-breakfast snack) and be prepared to spend some time in the kitchen. Or, you can recruit some extra people to help. The results are worth it though! Either way I’ll have some time saving tips below.
Benefits
Did you know potassium is the 3rd most abundant mineral in the body? Potatoes are one of the best sources of potassium out there (providing substantially more than bananas!). Potassium helps manage anxiety and stress, blood pressure, and electrolyte balance in your body.
Potatoes are also an excellent source of Vitamin B6, which supports brain cell and nervous system activity as well as athletic performance.
Variations
For crispier hash browns, add more oil to the pan. This recipe calls for only 1 tsp coconut oil to keep the oil content low, but adding significantly more will create crispy hash browns.
Instead of shredding the hash browns, you can chop them into small cubes. Follow the recipe as below, but continue to flip the potatoes and check to make sure all sides of the cubes are cooked.
For very crispy tofu, you can follow my Sauteed Tofu Recipe but cut the tofu into smaller pieces. Substitute plain coconut oil for the lemon ginger flavor in this recipe.
Alternatives to save time:
• Buy pre-shredded or pre-chopped potatoes.
• Skip the wraps and eat this as a bowl.
• Use other types of gluten-free wraps, or use the rice wraps but don’t cook them in oil at the end.
INGREDIENTS
Hash Browns
• 2 medium organic potatoes
• 1 clove organic garlic minced
• 1 small shallot chopped
• 1 tsp coconut oil
• 1/4 tsp Pink Himalayan Salt
Tofu Mixture
• 1 14 oz package extra firm organic tofu
• 1/4 tsp black pepper
• 1/4 tsp Pink Himalayan Salt
Vegetable Mixture
• 1 small organic red bell pepper minced, cored, and seeded
• 8 oz organic cremini mushrooms washed, stems discarded, and chopped
• 1/8 tsp Pink Himalayan Salt
• 2 cups organic baby spinach packed
Additional
• 1/4 cup chopped chives
• 20 rice wraps gluten-free
• coconut oil
• organic ketchup
• organic hot sauce
INSTRUCTIONS
Hash Browns
1. Grate the potatoes. Heat the coconut oil in a non-stick skillet over medium-high heat, and add the garlic and shallots. Cook for a minute, stirring constantly. Add the grated potatoes and salt. Spread the potatoes so they cover the bottom of the pan, and let them cook five minutes or so (checking frequently) until browned. Flip potatoes and cook on the other side until browned, approximately five more minutes. Remove from heat and set aside.
Tofu Mixture
1. Drain water from tofu and pat dry with paper towels. Place tofu in a non-stick pan heated to medium-high. Chop up the tofu with a spatula to create “eggs.” Add the salt and pepper and stir every few minutes or so until tofu is browned, approximately 10 minutes. Remove from heat and set aside.
Vegetable Mixture
1. Place the red bell pepper and mushrooms in a non-stick pan. Heat to medium- high. Cook until browned, stirring every minute or so. Add the spinach and salt, and stir until spinach is wilted. Remove from heat and set aside.
Breakfast Wraps
1. Mix the hash browns, tofu mixture, vegetable mixture, and chives in a large bowl.
2. Fill a shallow pan with very wam water (not too hot to touch). One at a time, place a rice wrap in the water and let soak until pliable, approximately 10 seconds. Transfer rice wrap to lie flat on a plate. Place a spoonful of the mixture in the lower center of the wrap, and fold to form an enclosed wrap. Check out this tutorial I found on how to do this. Use the “close-ends rice paper rolls” version.
3. Repeat step 2 until all the filling is gone and you have many wraps. You may have more or less than 20 depending on how much filling you put in each wrap.
4. Heat a spoonful of coconut oil over medium high heat in a non-stick skillet. Add a few of the wraps (I do four at a time) to the pan, making sure there is enough room so none of the wraps touch. Cook for approximately a minute until browned. Flip all the wraps onto another side, and cook until that side is browned. Continue flipping the wraps until they are all browned on all sides.
5. Repeat step 4 until all wraps are cooked. Eat them plain, with organic ketchup, or with organic hot sauce. Enjoy!
About the Author: Ally Ramser (www.allyramser.com) is a nutritionist and entrepreneur based in Santa Monica, CA. She is the host of new food/travel show “Vegan on a Jet Plane” (www.veganonajetplane.com) and is the founder of glamorous plant-based recipe blog Chic Delish. She shares new vegan and gluten-free recipes on www.ChicDelish.com every Wednesday!
Image source: Jacob Teixeira
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