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Vegan fry-up | Breakfast

Try this vegan take on the classic English breakfast that boasts vegan sausages

with hash browns, mushrooms, tomatoes, scrambled tofu and baked beans.


FOR THE HASH BROWNS

• 1 large potato, unpeeled

• 1½ tbsp peanut butter

FOR THE TOMATOES AND

MUSHROOMS

• 14 cherry tomatoes

• sunflower oil

• 2 tsp maple syrup

• 1 tsp soy sauce

• ¼ tsp smoked paprika

• 1 large Portobello

mushroom, sliced

FOR THE SCRAMBLED TOFU

• 349g pack silken tofu

• 2 tbsp nutritional yeast

• ½ tsp turmeric

• 1 garlic clove, crushed

TO SERVE

• 4 vegan sausages

• 200g can baked beans


1 Cook the potato whole in a large pan of water, boil

for 10 mins then drain and allow to cool. Peel the skin

away then coarsely grate. Mix with the peanut butter

and season well. Set aside in the fridge until needed.

2 Heat oven to 200C/180C fan/gas 6. Put the cherry

tomatoes onto a baking tray, drizzle with 2 tsp sunflower

oil, season and bake for 30 mins, or until the skins have

blistered and started to char. Cook the sausages and

beans following the instructions on the pack so they’re

ready to serve at the same time as the scrambled tofu.

3 Meanwhile, mix the maple syrup, soy sauce and

smoked paprika together in a large bowl, add the

sliced mushroom and toss to coat in the mixture. Leave

to stand while you pour 2 tsp sunflower oil into a nonstick

frying pan and bring it up to medium-high heat.

Fry the mushroom until just starting to turn golden but not

charred. Scoop onto a plate and keep warm until

ready to serve.

4 Put 1 tbsp oil into the frying pan and add spoonfuls of

the potato mixture – you should get about 4. Fry for 3–4

mins each side then drain on kitchen paper.

5 Crumble the tofu into your frying pan and sprinkle over

the remaining ingredients and a good pinch of salt and

pepper. If the pan looks a little dry add a splash more

oil. Fry for 3–4 mins, or until the tofu is broken into pieces,

well coated in the seasoning and hot through.

6 Divide everything between 2 plates and serve with a

hot mug of tea made using soya milk.


Nutrition per serving

Kcals 644 • fat 26g • saturates 4g • carbs 56g • sugars 19g • fibre 11g • protein 41g • salt 3.11g

MAILING LIST

©2020 For The Fasting Vegan, By MWM Digital

For More Health and Fitness Resources, visit Fasting&Fitness

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