Healthy & Special Diets > Vegan Recipes > Vegan Breakfasts > Tofu Scramble Recipes

Mediterranean Tofu Scramble

Start your day with this flavorful and healthy Mediterranean Tofu Scramble. Packed with veggies and herbs, it's a delicious and satisfying vegan breakfast option. This scramble is a great source of protein and fiber, perfect for a balanced start.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 1 block (14-16 oz), pressed Firm or Extra-Firm Tofu
  • 2 tablespoons Olive Oil
  • 1/2 cup, diced Red Onion
  • 1/2 cup, diced Red Bell Pepper
  • 1 cup, halved Cherry Tomatoes
  • 2 cups, packed Spinach
  • 1/4 cup, pitted and sliced Kalamata Olives
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1/2 teaspoon Turmeric Powder
  • 2 tablespoons Nutritional Yeast
  • to taste Salt
  • to taste Black Pepper
  • 2 tablespoons, chopped (for garnish) Fresh Parsley

Prepare the Tofu

Press the tofu to remove excess water. This will help it crumble better and absorb more flavor. You can use a tofu press or wrap the tofu in paper towels and place a heavy object on top for about 30 minutes.

Sauté the Vegetables

Heat the olive oil in a large skillet over medium heat. Add the diced red onion and red bell pepper and sauté for about 5 minutes, or until softened. Add the halved cherry tomatoes and cook for another 2 minutes.

Add the Tofu and Spices

Crumble the pressed tofu into the skillet. Add the dried oregano, dried basil, turmeric powder, nutritional yeast, salt, and black pepper. Stir well to combine and cook for about 8-10 minutes, stirring occasionally, until the tofu is heated through and slightly browned.

Incorporate Spinach and Olives

Add the spinach and Kalamata olives to the skillet. Cook for another 2-3 minutes, or until the spinach is wilted.

Serve and Garnish

Serve the Mediterranean Tofu Scramble immediately. Garnish with fresh chopped parsley. Enjoy it on its own or with a side of whole-wheat toast.

Nutrition Facts (Estimated per 100g of product)

Calories: 120, Protein: 10g, Fat: 7g, Carbohydrates: 5g, Fiber: 2g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein, fiber, and healthy fats. It is also rich in vitamins and minerals from the vegetables. Adjust seasonings to your preference. To increase the protein content, consider adding cooked lentils or chickpeas.

← Mediterranean Tofu Salad Sandwich Mediterranean Vegan Grain Bowl with Lemon-Herb Dressing →

FAQ

  • Can I use silken tofu for this recipe?

    No, silken tofu is too soft and will not hold its shape well in a scramble. Use firm or extra-firm tofu for the best results.
  • Can I add other vegetables to this scramble?

    Yes, feel free to add other vegetables such as zucchini, mushrooms, or sun-dried tomatoes. Adjust the cooking time as needed.
  • How long does the tofu scramble last in the fridge?

    The tofu scramble can be stored in an airtight container in the refrigerator for up to 3 days.