Healthy Mediterranean Tofu Scramble! An easy one pan meal that takes less than 30 minutes to make.
Heeeello gorgeous! What’s in this drool worthy cast-iron skillet, you ask? Well, this pretty pile of yum is what we like to call a Mediterranean tofu scramble. It’s inspired from the Mediterranean omelet that I used to order from my favorite breakfast joint. And since we no longer eat eggs, we recreated it with tofu, and it’s spectacular.
This vegetable and tofu recipe has all of the ingredients you’d expect to find in a Mediterranean recipe. Spinach, tomato, onion, garlic, red pepper, olives, fresh basil and oregano, they’re all in there. Bonus! It will take you less than thirty minutes to whip up this masterpiece, and about ten minutes to devour it.
As you can see, the tofu in this breakfast scramble (you can eat it any time of day) isn’t scrambled like eggs. We chose to cube ours because we think it makes for a better presentation. You, on the other hand, can mash it and scramble it to your heart’s content. You do you! Even though we cubed the tofu, it's still a scramble, because we scrambled up the tofu and veggies until they were perfectly combined into one delicious dish.
You’re going to love how fresh and light this meal is. The basil and oregano take it to another level. You could use dried herbs if you like, but treat yourself to fresh, because they really do add a wonderful flavor. And don’t omit the Kalamata olives, because they are an important part of the dish.
I’ve learned to love using tofu instead of eggs. It doesn’t have that sulfurous odor like you get with eggs. I never could stand that smell. However, if you like the taste of eggs, you can always add Kala namak, or black salt. It’s pungent aroma and flavor is reminiscent of eggs. You can buy it here
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HOW TO MAKE A TOFU SCRAMBLE
First – Press the tofu between two sheets of paper towels for approximately 15 minutes to remove the excess liquid. Put something heavy on top of it, such as a cast-iron skillet.
Second – While the tofu is being pressed, prepare the vegetables and herbs.
Third – Cook the onion and bell pepper, and while they’re cooking cube or mash (your choice) the tofu.
Fourth – Add the tofu, tomato, garlic, and olives and cook for 4 to 5 minutes, then add the spinach and herbs and cook until they wilt.
That’s it! Press, chop, cook, and eat. It doesn’t get better or healthier than this, my friends.
A FEW TIPS
I suggest not skipping the olive oil. If you do, don’t be surprised if the tofu sticks to the pan.
You can add nutritional yeast if you want a slightly cheesy flavor.
You can store the vegetable tofu scramble in an air-tight container in the refrigerator for up to 4 days.
Reheat it in the microwave or in a pan on the stove until it’s heated all the way through.
Make this and then come back and let us know what you think. We love to hear from you!
THE HEALTH BENEFITS OF TOFU
Here are some great links for you to look at if you’re curious about the health benefits of tofu.
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The recipe and pictures in this post have been updated from the original post dated January, 2014.
MEDITERRANEAN TOFU SCRAMBLE
Equipment
- stove
Ingredients
- 12 ounce container of extra-firm tofu
- 1 tablespoon extra-virgin olive oil
- 1 small red onion finely diced
- 1 small red bell pepper seeds removed and finely diced
- 1 to tomato seeds removed and finely diced
- ½ cup pitted Kalamata olives chopped (see note)
- 1 clove garlic minced
- 2 cups chopped fresh spinach
- ½ cup chopped fresh basil leaves
- 2 tablespoon chopped oregano leaves
- Sea salt and black pepper to taste
Instructions
- Drain the water from the package of tofu and press the tofu between paper towels, with something heavy, such as an iron pan, on top. Press until the excess water is removed, approximately 15 minutes. Once it’s drained, cut it into small cubes or mash it. Do whatever makes you happy.
- While the tofu is being pressed, chop and mince the vegetables and herbs.
- Heat the olive oil in a large cast-iron skillet or sauté pan on medium heat. When the oil is hot add the onion and bell pepper and stir evenly in the pan. Cook for approximately 3 to 5 minutes or until the onion softens. Add the tofu, tomato, garlic, and olives and stir to combine. Cook for 5 minutes. Add the spinach and herbs and cook until lightly wilted, approximately 2 to 3 minutes. Salt and pepper to taste.
- Enjoy!
Notes
Nutrition
Christine @ Run Plant Based says
This looks wonderful, great colors and flavors. And thanks for the tofu links, I still run into people that think soy is worse than dairy.
Linda Meyer says
Thank you, and you're welcome. Same here, and they often times won't believe the peer reviewed research over the poor reporting by the media.
veggiesdontbite says
Yeah, the whole soy will kill you thing is maddening. Like anything, if you have a sensitivity don't eat it. But the asian cultures are one of the healthiest in the world sooooo....that being said, I definitely don't eat tofu all the time, and like anything you do in over the top it isn't good. A well balanced diet including soy is just fine! My dad is a scientist and has taught me from childhood that the only research that is viable are peer reviewed journals, any yahoo can post something online.
Linda Meyer says
Exactly! Alex has a Bachelor of Science in psychology a Master's in Counseling in Psychology and worked in two labs during her undergrad. Her biggest pet peeve are "studies" that are cited in the news that are not peer reviewed and when people don't know how to read the results of a peer reviewed study and share inaccurate information. She has taught me a lot!
nicoleanndawson says
A good bowl of tofu scramble is so satisfying! I'd happily order a bowl of this anyday.
Linda Meyer says
Thank you so much, Nicole! 🙂
Jasmine says
Tofu scramble is one of my go-to's when I don't know what to cook, and I am loving your idea of making it Mediterranean what a great idea!
Linda Meyer says
Thank you so much, Jasmine!
Uma Srinivas says
This looks delicious and I love Mediterranean food too:) Tofu is staple food in my house. I love make and try out food with tofu. I will try yours too, thanks.
Linda Meyer says
Thank you so much, Uma! Let me know what you think. 🙂
Dianne's Vegan Kitchen says
I make tofu scrambles for breakfast on the weekend a lot, and I'm looking forward to trying this yummy version next!
Linda Meyer says
They're so good and a great way to start the day with protein. Let me know what you think if you like it.
Amy Katz from Veggies Save The Day says
I love tofu scrambles! And these Mediterranean flavors are so good, especially with the kalamata olives!
Linda Meyer says
Kalamata olives are a must in a Mediterranean scrambles. 🙂
Sarah Newman says
I love this new spin on tofu scrambles! Pinning for later - sounds so refreshing and flavorful!
Linda Meyer says
Thanks so much, Sarah!
Mel | avirtualvegan.com says
What a great this on tofu scramble. It's something that I don't make nearly enough but when I do I really enjoy it. I need to try this one next time!
Linda Meyer says
Thank you, Mel! I hope you try it. 🙂
Kristina says
Mmm, the kalamatas make this for me! I love these flavors. (and YES. peer review is necessary!) 🙂
Linda Meyer says
Right?! I love kalamata olives, they totally make this dish.
Trinity says
Oh my goodness, that looks so delicious. OK, I am gonna confess, I am the most boring tofu cook in the world. I am never inspired by it. However!!! Looking at your photos here has really got me excited about the stuff.
Thanks for your inspiration.
x
Linda Meyer says
Thank you, Trinity! I'm so happy it inspired you to try something new.
alisamarie says
What a fresh way to enjoy tofu! I love that you left it chunky, like a hash, rather than mashing it up. I enjoy the texture of tofu this way.
Linda Meyer says
Thank you, Alisa! I've never been a mashed food person, unless we're talking about potatoes. 🙂
Kristin says
yum! this sounds so good!
Suzie says
I love this one too, I shared it on my blog! 🙂
Linda Meyer says
Awesome! Thank you so much, Suzie!