Mediterranean Diet Scrambled Tofu
Infuse your mornings with Mediterranean flair with this vibrant and protein-packed Mediterranean Diet Scrambled Tofu recipe. Perfect for vegans and anyone seeking a nutritious breakfast, this dish features crumbled firm tofu seasoned with turmeric and oregano, creating a golden, savory base. Sautéed onions, garlic, and red bell pepper bring aromatic depth, while Kalamata olives, sun-dried tomatoes, and fresh spinach provide bold flavors and satisfying textures. A splash of lemon juice and fresh parsley add a refreshing finish, tying the flavors together beautifully. Ready in just 25 minutes, this wholesome recipe is a delicious way to embrace the Mediterranean lifestyle, highlighting heart-healthy olive oil and nutrient-rich ingredients. Serve it on its own or pair it with crusty whole-grain bread or a fresh side salad for a complete, feel-good meal.
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Recipe Information
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
Instructions
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.
In a large non-stick skillet, heat the extra virgin olive oil over medium heat.
Add the finely chopped onion and sauté for about 3 minutes until it begins to soften.
Stir in the minced garlic and diced red bell pepper, cooking for another 2-3 minutes until the pepper softens.
Add the crumbled tofu into the skillet and cook for 5 minutes, stirring occasionally. The tofu should lightly brown.
Mix in the sun-dried tomatoes, Kalamata olives, ground turmeric, and dried oregano. Stir well to incorporate flavors.
Add the roughly chopped spinach to the skillet, allowing it to wilt, about 2 minutes.
Stir in the lemon juice, fresh parsley, salt, and black pepper, adjusting seasoning to taste.
Continue cooking for an additional 2 minutes, ensuring all ingredients are well combined and heated through.
Serve hot as a standalone dish or with whole-grain bread or a side salad for a complete meal.
Nutrition Facts
Calories |
1146 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.3 g | 80% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3391 mg | 147% | |
| Total Carbohydrate | 107.9 g | 39% | |
| Dietary Fiber | 26.5 g | 95% | |
| Total Sugars | 58.6 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1059 mg | 81% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 5960 mg | 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.
