5.0 from 3 votes
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 3 -4 servings
Calories: 215 kcal
Course:
Breakfast , Brunch
Cuisine:
American
Ingredients
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
Instructions
- 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.
- 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.
- Serve with toast, pita, hot sauce and/or hummus.
Cup of Yum
Nutrition Information
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
% 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.