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Mediterranean tofu scramble
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5 from 2 votes

Mediterranean Tofu Scramble

This Mediterranean tofu recipe combines a variety of vegetables and seasoned crumbled tofu for a unique, tasty breakfast.
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Breakfast
Cuisine: Mediterranean
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 266kcal

Ingredients

  • 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 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.

Notes

  • I  recommend using 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. If the tomatoes cook too long, they lose too much moisture and get mushy! And no one likes mushy tomatoes. 
  • Cook the vegetables in order of density. The densest foods, for instance,  are added and cooked last. That way, everything cooks perfectly without getting soggy. 
  • Use a small amount of water or vegetable broth when sautéing 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. 

 

Nutrition

Calories: 266kcal | Carbohydrates: 49g | Protein: 17g | Fat: 2g | Polyunsaturated Fat: 2g | Sodium: 673mg | Potassium: 2829mg | Fiber: 12g | Sugar: 30g | Vitamin A: 1227IU | Vitamin C: 51mg | Calcium: 143mg | Iron: 9mg