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    Home / Recipes / Vegan Breakfast

    Mediterranean Tofu Scramble

    Published: Apr 30, 2022 · Modified: Nov 19, 2022 by Kathy Carmichael · This post may contain affiliate links.

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    Mediterranean tofu scramble

    We love to relax, eat brunch, and spend time with family on the weekends. Today, I decided to make a Mediterranean tofu scramble with many veggies. But, breakfast doesn't have to be boring. I love tofu scramble because it's like a blank slate waiting to be flavored and fussed over. This unique Mediterranean scramble recipe is easy to make, but it also reheats well throughout the week for a quick breakfast on the fly. So, if you're craving a different type of vegan breakfast, give this Greek tofu scramble a try! 

    As many of you already know, I love Mediterranean food. However, most of the Greek recipes I veganize come from my grandma. She loved to cook and feed her grandchildren. Since I never liked eggs as a child, she always made me lunch foods for breakfast. My sister, on the other hand, loves breakfast. For as long as I can remember, scrambled eggs were a staple at our house on the weekends. So, today, I'm making a Greek tofu scramble to mimic my grandma's Greek scrambled eggs. 

    When I transitioned to a plant-based diet, I didn't really like tofu until I figured out how to cook it and transform it into many of my favorite meals. I love tofu, and tofu scramble is one of my favorites. 

    How to make tofu scramble taste like eggs

    The secret to making tofu taste like eggs is black salt.

    Black salt, also known as Kala namak or Himalayan black salt, is found in India. It comes from the salt mines of India, Pakistan, Bangladesh, Nepal, and other Himalayan locations. Black salt was first used in Ayurvedic medicine for its holistic, therapeutic properties. It is filled with insoluble minerals, making them harder to be absorbed by the body. Black salt is commonly used in cooking and is a popular ingredient in Indian recipes. It has volcanic origins and is made up of sulfur compounds which contribute to its smell and taste. It is also made up of iron and potassium chloride. 

    Health Benefits

    Black salt has antioxidant properties and has surprisingly low sodium levels. It also contains essential minerals like iron, calcium, and magnesium, essential to healthy bodies.

    Other added benefits of black salt include: 

    • Black salt stimulates bile production in the liver and helps control heartburn and bloating. It restricts acid levels and reduces reflux. A pinch of salt can reduce the formation of gases and limit bloating and flatulence.
    • If you have digestive issues, black salt is an excellent remedy to help your liver make bile and improve the body's fat-soluble vitamin absorption in the small intestine.
    • Black salt contains an Ama, or toxic remains of improperly digested food in the stomach, reducing property. This component helps lower cholesterol.
    • It also regulates blood pressure by acting as a natural blood thinner. Doctors recommend no more than 6 grams per day, as taking more than this can raise your blood pressure. However, if you have high blood pressure, do not take more than 3.75 grams per day.

    How to make Mediterranean tofu scramble recipe

    crumble tofu

    First, press the tofu—the Perfect Pressed Tofu for Grilling, Baking, or Cooking in a Skillet to make the scramble. 

    My favorite tofu press, for example, is the E-Z Tofu Press, which is inexpensive and has lasted for years.

    Once the tofu is pressed, roughly crumble the tofu with a fork, and add some nutritional yeast, garlic powder, turmeric, and black salt. 

    However, to avoid pressing the tofu, buy the extra, firm tofu or sprouted tofu, which doesn't require pressing. 

    Then, add the nutritional yeast, black salt (optional), pepper, turmeric, and garlic powder; stir and set aside. 

    Greek Tofu Scramble Ingredients

    Scramble vegetables

    Although you can choose any vegetables for this Mediterranean tofu scramble recipe, I decided on my favorites. 

    • Sun-dried tomatoes (not in oil) 
    • Zucchini 
    • Red Onion
    • Garlic
    • Capers
    • Yellow summer squash
    • Grape tomatoes or tomatoes of choice
    • Red bell pepper
    • Kalamata olives
    • Za'tar seasoning (optional) 

    Additional Ingredients

    • Firm or extra-firm tofu
    • Nutritional Yeast
    • Turmeric
    • Pepper
    • Black Salt (optional)
    • Garlic powder

    Other possible ingredients

    • Tahini
    • Dill 

    Saute the veggies

    In a deep, wide skillet, saute the onions and garlic until translucent. Next, add the zucchini, summer squash, sundried tomatoes, and red bell pepper and saute until slightly browned (about 5-7 minutes) 

    Always use a little vegetable broth or water if the vegetables begin to stick, but the zucchini and summer squash provides a lot of moisture, so it depends on the type of non-stick pan. 

    Mediterranean tofu scramble recipe

    Now, add the crumbled tofu and stir, cooking until the tofu is heated through. The last and final step is to add tomatoes, olives, and capers and season with Za'tar seasoning. 

    FAQ

    What is the best tofu to use for the tofu scramble? 

    • Extra-firm tofu or sprouted tofu is the recommended tofu for tofu scramble. Extra-firm tofu requires pressing before crumbling. Sprouted tofu, on the other hand, does not require pressing. 

    What is Za'atar seasoning? 

    • Za'atar is a Lebanese seasoning that combines dried oregano, thyme, and marjoram. 

    What is a substitute for Za'atar seasoning? 

    • Combine equal parts oregano, thyme, and marjoram. However, if using fresh herbs, remember to reduce the amount by ½. 

    TIPS

    • I  recommend cooking the Mediterranean tofu scramble recipe in a deep, wide pan to accommodate as many vegetables as possible.  
    • For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. They lose too much moisture if the tomatoes cook too long and get mushy! And no one likes mushy tomatoes. 
    • Cook the vegetables in order of density. The densest foods, for instance,  add and cook last. That way, everything cooks perfectly without getting soggy. 
    • Use a small amount of water or vegetable broth when sauteeing the vegetables if the vegetables start to stick to the bottom of the pan. 
    • Next, add the tofu mixture to heat through. 
    • Omit the black salt if you don't want an "eggy" taste. 

    Hopefully, you love my Greek tofu scramble! 

    Are you looking for unique vegan breakfast ideas? Look no further!

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    📖 Recipe

    Mediterranean tofu scramble

    Mediterranean Tofu Scramble

    Kathy Carmichael
    This Mediterranean tofu recipe combines a variety of vegetables and seasoned crumbled tofu for a unique, tasty breakfast.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 15 mins
    Total Time 35 mins
    Course Breakfast
    Cuisine Mediterranean
    Servings 6 servings
    Calories 266 kcal

    Ingredients
      

    TOFU The Perfect Pressed Tofu for Grilling, Baking, or Cooking in a Skillet

    • 14 ounces firm or extra-firm tofu pressed and crumbled
    • ¼ cup Nutritional Yeast
    • 2 teaspoons garlic powder
    • 1 teaspoon black salt
    • 1 teaspoon turmeric

    VEGETABLES

    • ½ cup red onion chopped
    • 2 cloves garlic minced
    • ½ cup red bell pepper diced
    • ½ cup zucchini chopped
    • ½ cup summer squash chopped
    • ½ cup grape tomatoes cut in halves
    • 1/ 4 cup sun-dried tomatoes not in oil , chopped
    • 2 Tablespoons capers
    • yellow summer squash
    • ¼ cup Kalamata olives chopped
    • Vegetable broth to sauté vegetables without sticking
    • 2 teaspoons Za'atar seasoning optional

    Optional Garnish

    • Drizzle with tahini dressing
    • Dill

    Instructions
     

    Tofu

    • Press tofu according to the directions using a tofu press. If using sprouted or extra-extra from tofu, skip pressing and dress off before adding to the bowl.
    • Using a fork, roughly crumble the tofu.
    • Add nutritional yeast, turmeric, garlic powder, and black salt (optional).
    • Skip the black salt if you don't want the tofu to taste similar to eggs.
    • Stir together and set aside.

    Vegetables

    • In a deep skillet on medium-low heat, saute the garlic and onion until translucent.
    • Now add the sun-dried tomatoes, red bell pepper, zucchini, and summer squash.
    • Use a little vegetable broth if the vegetables stick to the bottom of the pan.
    • Cook for a few minutes.
    • Add the tofu mixture and cook until heated through.
    • Lastly, add the tomatoes, capers, and olives.
    • Season with Za'atar
    • Stir until heated through.
    • I served with dill and a drizzle of tahini dressing for a bonus.

    Notes

    1. I  recommend using a deep, wide pan to accommodate as many vegetables as possible.  
    2. For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. If the tomatoes cook too long, they lose too much moisture and get mushy! And no one likes mushy tomatoes. 
    3. Cook the vegetables in order of density. The densest foods, for instance,  add and cook last. That way, everything cooks perfectly without getting soggy. 
    4. Use a small amount of water or vegetable broth when sauteeing the vegetables if the vegetables start to stick to the bottom of the pan. 
    5. Next, add the tofu mixture to heat through. 
    6. Omit the black salt if you don't want an "eggy" taste. 

    Nutrition

    Calories: 266kcalCarbohydrates: 49gProtein: 17gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 673mgPotassium: 2829mgFiber: 12gSugar: 30gVitamin A: 1227IUVitamin C: 51mgCalcium: 143mgIron: 9mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    Reader Interactions

    Comments

      Leave a Reply Cancel reply

    1. marge201

      April 30, 2022 at 7:11 pm

      Can't wait to try this. Most tofu recipes use soy sauce et al, so it's a pleasure to see yours. Interesting about the low sodium level and nutritional profile of the black salt. I'll report back!

      Reply
      • Kathy Carmichael

        May 03, 2022 at 5:52 am

        Hi Marge, let me know if you like it. I would appreciate the feedback.

        Reply
    2. Claudia

      November 28, 2021 at 8:41 am

      Best tofu scramble I’ve made. Used what I had in the way of veggies-onion, yellow bell pepper, sun dried tomatoes, chopped kale, two kinds of olives and fresh tomatoes. Didn’t have za’atar so used Italian spice.

      Reply
      • Kathy Carmichael

        November 28, 2021 at 4:31 pm

        Hi Claudia, I'm glad you saw the Italian spice option! It is a game-changer. I'm so happy you liked the scramble. Try wrapping it in a burrito if you have extra tomorrow morning 🙂

        Reply

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