Veganosity

Comfort Food and Classic Eats that Happen to be Vegan

Mediterranean Tofu Scramble

By 26 Comments

Sharing is caring!

Jump to Recipe Print Recipe

Healthy Mediterranean Tofu Scramble! An easy one pan meal that takes less than 30 minutes to make. 

Mediterranean tofu scramble on a grey plate with a green napkin and gold fork next to it and fresh herbs sprinkled around it.

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.

Mediterranean Tofu Scramble in an iron skillet with a wood spoon in the pan and a green towel wrapped around the handle.

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.

Medical News Today

The World’s Healthiest Foods

Close up of Mediterranean Tofu Scramble! on a grey plate with a sprig of basil in the center and a small wood bowl with sea salt and fresh herbs int he background

Let’s connect! Hop on over to our Facebook page and give it a like, and follow us on Instagram and Twitter, and follow us and share this and other Veganosity recipes on Pinterest. We’d be so grateful if you did. If you like this recipe and can’t wait to see what we’re going to share next, subscribe to Veganosity. Just fill in the subscription box above our picture in the top right corner of the page. And, Alex and I love hearing from you, please leave a comment and let us know what you think of our recipes.

The recipe and pictures in this post have been updated from the original post dated January, 2014.

0 from 0 votes
Mediterranean Tofu Scramble in an iron skillet with a wood spatula in the pan and a green towel around the handle
Print
MEDITERRANEAN TOFU SCRAMBLE
Prep Time
15 mins
Cook Time
12 mins
Total Time
27 mins
 
An easy and healthy one pan Mediterranean Tofu Scramble. Made with fresh vegetables and herbs from the Mediterranean.
Course: Breakfast, Brunch
Cuisine: American, Mediterranean, Vegan
Keyword: Mediterranean Scramble, vegan tofu scramble
Servings: 2 Servings
Calories: 283 kcal
Author: Alex Meyer, MA
Ingredients
  • 12 oz container of extra-firm tofu
  • 1 tbsp 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 tbsp chopped oregano leaves
  • Sea salt and black pepper to taste
US Customary - Metric
Instructions
  1. 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.
  2. While the tofu is being pressed, chop and mince the vegetables and herbs.
  3. 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.
  4. Enjoy!
Recipe Notes

If you want your scramble to taste like egg you can add black salt to it, which has a sulfurous flavor. See the post for the link to purchase it. You can also add nutritional yeast if you want a cheese like flavor.

If you are watching your sodium, reduce or eliminate the olives.

The Nutrition Facts are an estimate only.

Nutrition Facts
MEDITERRANEAN TOFU SCRAMBLE
Amount Per Serving
Calories 283 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 2g 10%
Sodium 680mg 28%
Potassium 758mg 22%
Total Carbohydrates 19g 6%
Dietary Fiber 6g 24%
Sugars 7g
Protein 17g 34%
Vitamin A 104.2%
Vitamin C 109.1%
Calcium 21.2%
Iron 31.9%
* Percent Daily Values are based on a 2000 calorie diet.

 

Vegan and Gluten-Free Mediterranean Tofu Scramble! A healthy and easy breakfast, lunch, or dinner!

Related Posts:

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

 

Consult your doctor before trying any of our favorite fitness work outs. We are not responsible for any allergic reactions, weight gain, weight loss, or other physical issue that may result from making our recipes. Please do not use our pictures or recipes unless you ask our permission. Thank you!

PRIVACY POLICY

Comments

  2. veggiesdontbite says

    September 26, 2017 at 5:27 pm

    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.
    Reply

    • Linda Meyer says

      September 26, 2017 at 6:26 pm

      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!
      Reply

  6. Dianne's Vegan Kitchen says

    September 27, 2017 at 8:36 pm

    I make tofu scrambles for breakfast on the weekend a lot, and I'm looking forward to trying this yummy version next!
    Reply

  11. Trinity says

    September 29, 2017 at 6:43 pm

    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
    Reply

  12. alisamarie says

    October 2, 2017 at 12:42 am

    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.
    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Healthy vegan recipes that will keep you strong, fit, and satisfied.
shares