Mediterranean Diet Tofu Scramble
Start your day with a vibrant and healthy twist with this Mediterranean Diet Tofu Scramble, a plant-based powerhouse packed with bold flavors and nutrient-rich ingredients. Featuring crumbled extra-firm tofu infused with aromatic spices like turmeric, cumin, and oregano, this dish is elevated by the addition of sautéed bell peppers, juicy cherry tomatoes, wilted spinach, and briny Kalamata olives. A drizzle of zesty lemon juice and a sprinkle of fresh parsley bring the Mediterranean flair to life, while olive oil provides the perfect base for a quick sauté. Ready in just 25 minutes, this protein-packed recipe is perfect for breakfast, brunch, or even a light lunch. Serve it with whole-grain bread or avocado for a wholesome, satisfying meal that fits beautifully into a heart-healthy Mediterranean lifestyle.
Log this recipe in SnapCalorie
Recipe Information
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
Instructions
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.
Heat olive oil in a large non-stick skillet over medium heat.
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.
Add the minced garlic to the skillet and cook for another 1-2 minutes, stirring frequently to avoid burning.
Crumble the pressed tofu into the skillet using your hands or a fork, breaking it into small, bite-sized pieces to resemble scrambled eggs.
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.
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.
Season with salt and freshly ground black pepper to taste. Stir in the lemon juice and cook for 1 more minute.
Remove the skillet from heat and sprinkle the tofu scramble with fresh parsley for garnish.
Serve warm on a plate or with whole-grain bread, pita, or avocado for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
1092 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.8 g | 100% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1548 mg | 67% | |
| Total Carbohydrate | 39.6 g | 14% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 15.0 g | ||
| Protein | 69.2 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2903 mg | 223% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2186 mg | 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.
