Mediterranean Diet Scrambled Tofu

Transform your mornings with the vibrant flavors of Mediterranean Diet Scrambled Tofu—a plant-based masterpiece that’s as nourishing as it is delicious. Packed with protein-rich crumbled tofu, earthy turmeric, and heart-healthy extra virgin olive oil, this recipe bursts to life with bold ingredients like sun-dried tomatoes, Kalamata olives, and fresh spinach. Subtle hints of garlic and oregano lend an aromatic depth, while a splash of lemon juice brightens every bite. Perfectly suited for a Mediterranean lifestyle, this quick and easy dish is ready in just 25 minutes and pairs beautifully with crusty whole-grain bread or a crisp side salad. Whether you’re looking for a vibrant breakfast, a satisfying brunch, or a light, wholesome dinner, this tofu scramble is a flavor-packed must-try.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 2 tablespoons Extra virgin olive oil
• 1 medium Onion, finely chopped
• 2 units Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 0.5 cup Sun-dried tomatoes, drained and chopped
• 0.25 cup Kalamata olives, pitted and chopped
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Dried oregano
• 2 cups Fresh spinach, roughly chopped
• 1 tablespoon Lemon juice
• 0.25 cup Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by draining the tofu and wrapping it in paper towels. Press gently to remove excess water. Once drained, crumble the tofu using your hands or a fork to achieve a scrambled texture.

Step 2

In a large non-stick skillet, heat the extra virgin olive oil over medium heat.

Step 3

Add the finely chopped onion and sauté for about 3 minutes until it begins to soften.

Step 4

Stir in the minced garlic and diced red bell pepper, cooking for another 2-3 minutes until the pepper softens.

Step 5

Add the crumbled tofu into the skillet and cook for 5 minutes, stirring occasionally. The tofu should lightly brown.

Step 6

Mix in the sun-dried tomatoes, Kalamata olives, ground turmeric, and dried oregano. Stir well to incorporate flavors.

Step 7

Add the roughly chopped spinach to the skillet, allowing it to wilt, about 2 minutes.

Step 8

Stir in the lemon juice, fresh parsley, salt, and black pepper, adjusting seasoning to taste.

Step 9

Continue cooking for an additional 2 minutes, ensuring all ingredients are well combined and heated through.

Step 10

Serve hot as a standalone dish or with whole-grain bread or a side salad for a complete meal.

Nutrition Facts

Serving size	1044.3 grams (1044.3g)

Amount per serving	% Daily Value*
Calories	1146

Total Fat 62.30g	80%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3391mg	147%
Total Carbohydrate 107.90g	39%
Dietary Fiber 26.50g	95%
Total Sugars 58.60g
Protein 64.70g	129%

Vitamin D 0IU	0%
Calcium 1059mg	81%
Iron 21mg	118%
Potassium 5960mg	127%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.8%

Protein: 20.7%

Carbs: 34.5%