Mediterranean Diet Tofu Scramble

Bring a burst of vibrant, Mediterranean flavors to your breakfast table with this Mediterranean Diet Tofu Scramble! Packed with colorful veggies like bell peppers, cherry tomatoes, and spinach, and enhanced with the briny tang of Kalamata olives and a zesty squeeze of fresh lemon juice, this plant-based recipe is as nutritious as it is delicious. Seasoned with aromatic spices like cumin, turmeric, and oregano, the crumbled tofu transforms into a hearty, egg-free scramble that's perfect for a healthy start to your day. Ready in just 25 minutes, this protein-rich dish is ideal for anyone following a Mediterranean diet or looking for a satisfying vegan breakfast. Pair it with whole-grain bread or avocado for a wholesome meal that fills you up and fuels your morning!

Nutriscore Rating: 86/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 14 oz Extra firm tofu
• 2 tbsp Olive oil
• 0.5 medium Red onion
• 1 medium Bell pepper (red or yellow)
• 1 cup Cherry tomatoes
• 2 cups Spinach leaves
• 0.25 cup Kalamata olives (pitted and halved)
• 2 cloves Garlic
• 0.5 tsp Ground turmeric
• 0.5 tsp Ground cumin
• 0.5 tsp Dried oregano
• 0.25 tsp Salt
• 0.25 tsp Freshly ground black pepper
• 2 tbsp Fresh parsley (chopped)
• 1 tbsp Lemon juice

Directions

Step 1

Drain the block of tofu and press it between two plates to remove excess moisture. Let it sit for 5-10 minutes while you prepare the other ingredients.

Step 2

Heat olive oil in a large non-stick skillet over medium heat.

Step 3

Finely dice the red onion, chop the bell pepper into small pieces, and mince the garlic cloves. Add the onion and bell pepper to the skillet and sauté for 3-4 minutes until softened.

Step 4

Add the minced garlic to the skillet and cook for another 1-2 minutes, stirring frequently to avoid burning.

Step 5

Crumble the pressed tofu into the skillet using your hands or a fork, breaking it into small, bite-sized pieces to resemble scrambled eggs.

Step 6

Sprinkle the ground turmeric, cumin, and dried oregano over the tofu and vegetables. Stir well to coat everything evenly and cook for 2-3 minutes to let the spices toast.

Step 7

Halve the cherry tomatoes and add them to the skillet along with the spinach leaves and kalamata olives. Stir and cook for an additional 3-4 minutes until the spinach wilts and the tomatoes soften.

Step 8

Season with salt and freshly ground black pepper to taste. Stir in the lemon juice and cook for 1 more minute.

Step 9

Remove the skillet from heat and sprinkle the tofu scramble with fresh parsley for garnish.

Step 10

Serve warm on a plate or with whole-grain bread, pita, or avocado for a complete Mediterranean-inspired meal.

Nutrition Facts

Serving size	911.6 grams (911.6g)

Amount per serving	% Daily Value*
Calories	1092

Total Fat 77.80g	100%
Saturated Fat 11.70g	59%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1548mg	67%
Total Carbohydrate 39.60g	14%
Dietary Fiber 19.10g	68%
Total Sugars 15.00g
Protein 69.20g	138%

Vitamin D 0IU	0%
Calcium 2903mg	223%
Iron 17mg	96%
Potassium 2186mg	47%

*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: 61.7%

Protein: 24.4%

Carbs: 14.0%