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.
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.
- 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
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.
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.