Mediterranean Diet Scrambled Tofu with Black-Eyed Peas
Elevate your plant-based meal game with Mediterranean Diet Scrambled Tofu with Black-Eyed Peas—a vibrant, protein-packed dish bursting with Mediterranean flavors. This recipe combines crumbled firm tofu with nutrient-rich black-eyed peas, crisp vegetables like zucchini and red bell pepper, and aromatic garlic for a hearty, wholesome base. Enhanced with sun-dried tomatoes, baby spinach, and a punchy spice blend featuring cumin, smoked paprika, and turmeric, every bite is infused with bold, smoky, and citrusy notes. Quick to prepare in just 30 minutes, this skillet recipe is perfect for a satisfying breakfast, brunch, or light dinner. Garnished with fresh parsley, it’s a nutritious, vegan-friendly option that’s as beautiful as it is delicious.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 tablespoons olive oil
- 1 small, diced onion
- 1 small, diced red bell pepper
- 1 small, diced zucchini
- 3 cloves, minced garlic
- 1 cup cooked black-eyed peas
- 0.25 cup, finely chopped sun-dried tomatoes
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon turmeric
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
1. Drain and pat the tofu dry with a clean kitchen towel. Gently crumble the tofu into a bowl using your hands to create small pieces.
2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes until it becomes translucent.
3. Add the diced red bell pepper and zucchini to the skillet and cook for another 3-4 minutes until the vegetables start to soften.
4. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
5. Add the crumbled tofu to the skillet, mixing it well with the vegetables.
6. Stir in the cooked black-eyed peas, sun-dried tomatoes, and spinach.
7. Season the mixture with lemon juice, ground cumin, smoked paprika, turmeric, salt, and black pepper. Mix everything thoroughly.
8. Continue to cook the tofu scramble for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden on the edges.
9. Taste and adjust seasonings if necessary.
10. Remove from heat and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.9 g | 64% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2766 mg | 120% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 35.2 g | ||
| Protein | 57.7 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 853 mg | 66% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 2439 mg | 52% | |
*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.
