Mediterranean Tofu Scramble

User Reviews

5.0

3 reviews
Excellent
  • Prep Time

    10 mins

  • Cook Time

    10 mins

  • Total Time

    20 mins

  • Servings

    3 -4 servings

  • Calories

    215 kcal

  • Course

    Breakfast, Brunch

  • Cuisine

    American

Mediterranean Tofu Scramble

This vegan breakfast scramble is made with crumbled tofu that's flavored with Mediterranean za'atar seasoning, garlic, green onions and fresh parsley, for a perfect blend of fresh and savory flavors.

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Ingredients

Servings

For the Mediterranean Tofu Scramble:

  • 2 tablespoons olive oil
  • 1 small red onion diced
  • 2 cloves garlic minced
  • 1 pound extra-firm tofu drained and pressed at least 15 minutes
  • 1 medium red bell pepper diced
  • 2 tablespoons soy sauce
  • 1 tablespoon lemon juice
  • 1-2 tablespoons za'atar seasoning to taste
  • 1 teaspoon ground turmeric
  • ½ teaspoon crushed red pepper flakes
  • ¼ cup finely chopped fresh parsley
  • 2-3 green onions chopped

For Serving (optional):

  • toast
  • pita bread
  • hot sauce
  • hummus
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Instructions

  1. Coat the bottom of a large skillet with olive oil and place it over medium heat. When the oil is hot, add the onion and sauté until softened, about 5 minutes. Add the garlic and cook 1 minute more.
  2. Crumble the tofu into the skillet and add the bell pepper, soy sauce, lemon juice, za'atar and red pepper flakes. Continue to cook, flipping with a spatula, until bell pepper pieces are tender-crisp, about 5 minutes. Remove from heat and fold in the parsley and scallions.
  3. Serve with toast, pita, hot sauce and/or hummus.

Nutrition Information

Show Details
Calories 215kcal (11%) Carbohydrates 13g (4%) Protein 14g (28%) Fat 13g (20%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 7g Sodium 780mg (33%) Potassium 493mg (14%) Fiber 3g (12%) Sugar 5g (10%) Vitamin A 1894IU (38%) Vitamin C 65mg (72%) Calcium 105mg (11%) Iron 5mg (28%)

Nutrition Facts

Serving: 3-4 servings

Amount Per Serving

Calories 215 kcal

% Daily Value*

Calories 215kcal 11%
Carbohydrates 13g 4%
Protein 14g 28%
Fat 13g 20%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 7g 35%
Sodium 780mg 33%
Potassium 493mg 10%
Fiber 3g 12%
Sugar 5g 10%
Vitamin A 1894IU 38%
Vitamin C 65mg 72%
Calcium 105mg 11%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.

Genuine Reviews

User Reviews

Overall Rating

5.0

3 reviews
Excellent

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