Tag: lunch

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast (Easy 10-Minute Recipe)

Published on by Sharon7 Comments

Refreshed April 2026. Originally published 2019.

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If you love a classic avocado smash on toast, this fresh and vibrant twist is one to try. Creamy avocado meets lightly mashed edamame beans for a beautifully textured topping that’s packed with goodness.

The addition of edamame gives this smash a subtle sweetness and a lovely protein boost, making it extra satisfying while still feeling light. It’s incredibly easy to make and ready in just 10 minutes – perfect for a quick breakfast, lunch, or light dinner.

Easy Avocado and Edamame Smash on Toast

I first shared this recipe back in the summer of 2019, and all these years later, it’s still one of my absolute favourites. It’s one of my go-to lunches when I’m working from home, and in the summer my family also loves serving it as a light dinner alongside a crisp salad.

What I love most is its simplicity. Avocado and edamame are such beautifully fresh, delicate flavours that I like to let them shine. A generous twist of freshly ground black pepper and a pinch of salt is often all it needs. If I’m feeling a little fancy, I’ll add some sliced radishes for colour and crunch, or a sprinkle of fresh dill or pea shoots – but these are entirely optional.

It’s wonderfully simple to make too. Just cook the edamame beans until tender, mash them together with ripe avocado, season to taste, and pile high onto buttery toast.

The Good Stuff

✨ Edamame (soya) beans are a fantastic source of complete plant protein, meaning they contain all nine essential amino acids. They’re also a good source of fibre and a whole array of minerals – especially manganese and copper – as well as vitamin K, all of which support bone health, metabolism, and overall wellbeing. Edamame also contain natural compounds called isoflavones, known for their antioxidant and anti-inflammatory properties, and their role in supporting hormonal balance.

✨ Avocados are wonderfully nutrient-dense and packed with heart-healthy monounsaturated fats. They’re also a good source of fibre, which supports digestion and helps keep you feeling fuller for longer, as well as folate, vitamin C, vitamin K and B vitamins. Their creamy texture not only makes this smash irresistibly delicious but also helps your body absorb fat-soluble nutrients from other foods.

Healthy Avocado and Edamame Toast Smash

Top Tips & FAQs

What are edamame beans and where can I find them?

Edamame beans are young soya beans, harvested before they fully mature. They’re typically sold either in their pods or already shelled. For this recipe, you’ll want shelled edamame beans, which are most commonly found in the frozen vegetable section of UK supermarkets.

They’re sometimes labelled as “soya beans” rather than edamame. For example, you’ll find them sold as frozen soya beans in stores like Tesco and Waitrose. They’re a great freezer staple – perfect for quick meals like this, as well as adding to stir-fries, grain bowls and salads.

What kind of avocado is best for a smash?

For the best texture and flavour, make sure your avocado is perfectly ripe. It should feel slightly soft when gently pressed, but not mushy. If it’s too firm, it won’t mash easily. If it’s overly soft, it may taste a little overripe.

A small avocado (like the “ripe and ready” ones sold in twin packs in UK supermarkets) works perfectly for one serving. Alternatively, you can use half of a larger avocado.

Can I make this gluten-free?

Absolutely! The avocado and edamame smash itself is naturally gluten-free. Simply serve it on your favourite gluten-free bread.

Avocado and Edamame Smash on Toast

Recipe Card

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast

A fresh and vibrant twist on classic avocado toast, packed with plant protein and ready in just 10 minutes.
4.50 from 2 votes
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Hands-on time 10 minutes
Total Time 10 minutes
Course Breakfast, Brunch, Light Dinner, Lunch
Cuisine Plant-Based, Vegan
Servings 1

Ingredients
 

  • 77 g / ½ cup frozen shelled edamame (soya) beans
  • 1 small avocado, flesh only (about 100g)
  • Salt and freshly ground black pepper to taste

To serve:

  • 2 slices wholegrain or sourdough bread
  • Plant-based buttery spread (I used Flora buttery)

Optional garnish:

  • Slices of radish
  • A sprinkle of fresh dill or a small handful of pea shoots

Instructions
 

  • Boil the edamame beans in a saucepan until just tender (about 6–7 minutes), or microwave according to the packet instructions.
  • Meanwhile, prepare your toast and scoop the avocado flesh into a bowl.
  • Once the edamame beans are ready, drain them well and add them to the bowl with the avocado.
  • Mash together using a potato masher until you achieve a coarse texture. The beans won’t fully mash – and that’s absolutely fine. Leaving some whole or halved adds a lovely texture.
  • Season generously with freshly ground black pepper and a pinch of salt, to taste.
  • Pile the smash onto your freshly buttered toast, add your chosen garnish, finish with an extra crack of black pepper and serve.

Notes

This avocado and edamame smash is best enjoyed immediately after making, when it’s at its freshest and brightest.
If you do need to store it, you can refrigerate it in an airtight container for a short time. However, like all avocado-based dishes, it may begin to oxidise and turn slightly brown.
To help slow this, add a squeeze of lemon or lime juice before storing, and press a layer of cling film directly onto the surface to reduce air exposure. Stir well before serving.
Keyword avocado edamame toast, easy vegan lunch idea, high protein avocado toast, vegan breakfast toast
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Nutritional Breakdown


NB: The above values are estimates and for illustration purposes only. Actual nutritional values will vary depending on the specific ingredients used. Percentage Reference Intakes (RI) will also vary depending on individual factors such as age, gender, height, BMI and activity level.

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Avocado and Edamame Smash on Toast Pinterest Collage

You might also like…

Here are some more of my favourite quick and nourishing plant-based sandwich fillings and toast toppers that you might enjoy:

I’d love to hear from you ❤️

If you make this Avocado and Edamame Smash, I’d love to hear how you get on and any twists you try. Leaving a comment below will help others find the recipe and supports my blog too!

You can also connect with me on Instagram, Facebook, and Pinterest. Tag your creations with #bitofthegoodstuff – I absolutely love seeing them!

With love,
Sharon xx

Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

Published on by Sharon8 Comments

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In today’s post, I’m sharing a delicious soup recipe that’s just perfect for the cold weather season. It’s creamy, filling and flavoured with spices that will warm you from the inside out. Topped with tamari-glazed chickpeas and seeds, and accompanied with a slice or two of wholegrain bread, this soup makes a wonderful evening supper or weekend lunch option. It is also budget-friendly. It cost me just £3.00 to make, which equates to 75p per portion. Bargain!

This soup is my idea of the perfect winter comfort food. As well as being tasty, warming and filling, it is also packed full of nutrients that help to keep our immune systems strong. It is rich in antioxidant vitamins A and E, as well as B vitamins and a whole host of minerals. Thanks to the lentils, chickpeas and seeds, this soup is also high in protein. Serve with a couple of slices of wholewheat bread and it provides over 27g of protein!

Spiced Apple and Red Lentil Soup

I love adding lots of toppings to my soups. Not only do they add interesting flavours and textures, but they also boost the nutrient profile of the soup and make it more filling. Inspired by my Creamy Butternut Squash Soup, I chose to top this soup with some chickpeas and seeds glazed in tamari soy sauce, which gave them a rich, umami flavour that complimented the spices in the soup.

Delicious!

Spiced Apple and Red Lentil Soup

Recipe Card

Spiced Apple and Lentil Soup with Tamari-Glazed Chickpeas

This soup is a great winter warmer. It’s creamy, filling and flavoured with warming spices. Topped with tamari-glazed chickpeas and seeds, and accompanied by a slice or two of wholegrain bread, this soup is substantial enough to serve as a main evening meal. It also makes a delicious, nutrient-rich lunch option. Pack into a wide-necked flask for a warming lunch ‘on the go’.
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Hands-on Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Soup, Supper
Cuisine Indian
Servings 4

Ingredients
 

  • 1 TBSP olive oil
  • 1 large onion chopped
  • 2 medium carrots halved lengthwise and thinly sliced
  • 3 celery stalks trimmed and sliced
  • 1 large apple cored and chopped
  • 2 tsp minced garlic
  • 2 tsp garam masala
  • 1 litre vegetable stock (broth) (I use boiling water and 4 tsp vegetable bouillon powder)
  • 130 g / ⅔ cup red lentils
  • 70 g (about ⅓ of a 200g / 7 oz block) of creamed coconut roughly chopped
  • salt to taste

Toppings

  • 400 g / 14 oz can chickpeas rinsed and drained
  • 2 TBSP pumpkin seeds
  • 2 TBSP sunflower seeds
  • 1 tsp olive oil
  • 1 tsp maple syrup
  • 1 tsp dried oregano
  • ½ TBSP tamari soy sauce

Instructions
 

  • Gently heat the oil in a large saucepan. Add the onion, carrot, celery and apple to the pan. Stir through, cover with a lid and leave to cook on medium-low heat for 4 minutes.
  • Meanwhile, place the lentils in a fine mesh sieve and wash under cold running water, agitating them with your hand until the water runs clear.
  • Add the garlic and garam masala to the saucepan, and continue cooking for 2 minutes.
  • Add the vegetable stock, lentils and creamed coconut to the pan. Bring to the boil then reduce the heat, cover with a lid, and simmer for 20 minutes.
  • When the lentils are tender, remove the pan from the heat. Leave to cool for a few minutes then transfer to a jug blender and whizz until smooth. Depending on the size of your blender, you may need to do this in two batches. Return the soup to the pan and gently heat through before serving. Season with salt, to taste.
  • For the toppings: Heat the chickpeas and seeds in a large frying pan (skillet) on medium heat. Drizzle in the olive oil and stir through. Add the maple syrup and oregano and stir through. Finally add the soy sauce and continue cooking until the liquids have evaporated, stirring regularly.
  • This soup will keep for up to five days in the fridge. I haven’t tried it yet, but I’m pretty confident that it will freeze well too.
Keyword Budget Vegan Meals, Easy Vegan Meals, Family Friendly, Gluten-Free, Student Vegan Meals, Vegan Dinners, Vegan Lunch
Tried this recipe?Let us know how it was!

Nutritional Breakdown

N.B. The above values are estimates. The actual nutritional values will vary depending on the brands and ingredients used.

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Spiced Apple and Lentil Soup

If you make this recipe, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx

Vegan All Day Breakfast

Vegan All Day English Breakfast

Published on by Sharon4 Comments

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The English are famous for their all-day breakfast fry-ups, which typically feature a whole bunch of animal products – sausages, bacon, eggs and black pudding – served alongside mushrooms, tomatoes, hash browns, baked beans and fried bread. However, just because you’re passing on eating animals, this doesn’t mean you have to miss out on this traditional English culinary experience. There are so many amazing all-day veggie breakfast options available now, and they’re often far more creative and colourful (and healthy!) than the meat version.

Today I’m sharing a recipe for a delicious vegan cooked breakfast that, as the title suggests, is suitable for serving any time of day. We’ve been enjoying it as an evening meal, but it’s equally perfect as a weekend breakfast, brunch or lunch.

Vegan All Day Breakfast

The key components of this vegan all-day English breakfast were sausages…

Vegan all day breakfast sausages

scrambled tofu (to which I added onion, garlic, sun-dried tomatoes and soy sauce to ramp up the flavour) ….

Scrambled Tofu in Vegan All Day Breakfast

avocado and toasted wholemeal English muffins.

English Muffin in Vegan All Day Breakfast

Then we added slices of balsamic-glazed roasted portobello mushrooms…

Roasted Mushrooms in Vegan All Day Breakfast

and baked beans 😋

Baked Beans in Vegan All Day Breakfast

Since my son isn’t a fan of fresh tomatoes, I added some sun-dried tomatoes into the scrambled tofu instead. This worked a treat!

Scrambled Tofu

Recipe Card

Vegan All Day Breakfast

Vegan All Day English Breakfast

This vegan all day breakfast is suitable for serving as a weekend breakfast, brunch, lunch or even as a main dinner! Though there are a few components to this meal, it’s really easy to make and takes no more than 30 minutes. The scrambled tofu, beans, muffins and avocado can all be prepared while the sausages and mushrooms are cooking in the oven. Once they’re done, everything is ready to be be plated up.
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Hands-on time 30 minutes
Total Time 30 minutes
Course Breakfast, Brunch, Dinner, Lunch
Servings 3

Ingredients
 

For the roasted portobello mushrooms:

  • 3-4 portobello mushrooms washed and stalks removed
  • 1 TBSP olive oil
  • 1 TBSP balsamic vinegar

6 vegan sausages

For the scrambled tofu:

  • 1 TBSP olive oil
  • 1 medium onion diced
  • 2 tsp minced garlic
  • 1 block of firm tofu (about 400g / 14 oz) drained
  • ½ tsp ground turmeric
  • 1½ tsp ground cumin
  • 1 TBSP tamari or low sodium soy sauce
  • 6-8 sun-dried tomatoes in oil drained and roughly chopped
  • 60 ml / ¼ cup fortified soya milk or other plant-based milk
  • handful baby spinach roughly chopped
  • salt to taste

400g / 14 oz can baked beans

3 English wholemeal muffins

  • vegan butter or mayonnaise for the muffins

1 large avocado, sliced

Instructions
 

  • Pre-heat the oven to 200C (180C fan) / 400F.
  • For the roasted mushrooms:
    In a wide, shallow roasting pan, combine the olive oil and balsamic vinegar. Generously coat the mushrooms in the oil and vinegar mixture, either using a pastry brush or your hands. Arrange the mushrooms in the pan upside down. Cook for 10 minutes then flip the mushrooms over, and continue cooking for a further 15 minutes, until the mushrooms are tender and well browned.
  • Cook the sausages according the instructions on the packet.
  • For the scrambled tofu:
    Heat the oil in a large non-stick frying pan (skillet) on medium heat and cook the onion and garlic for a couple of minutes. Crumble the tofu into the pan. Sprinkle the turmeric on top and stir until the tofu has turned yellow. Add the cumin, soy sauce and sun-dried tomatoes to the pan. Cook for 3-4 minutes, stirring now and then. Stir in the milk and continue cooking for 2-3 minutes. Finally, add the spinach and cook for a further minute (until the spinach just starts to wilt). Season with salt, to taste.
  • Keep the scrambled tofu on low heat while you warm up the baked beans and toast the muffins.
  • Arrange the sausages, mushrooms, scrambled tofu, baked beans, muffins and avocado slices on plates and serve. Any leftovers make a delicious ‘all-day breakfast’ sandwich, stuffed into a pitta bread or tortilla wrap.

Notes

Gluten-Free Option
To make the breakfast 100% gluten-free, the muffins could be replaced with a gluten-free alternative, such as hash browns or mini roasted potatoes. Also, be sure to use tamari soy sauce, as regular soy sauce contains wheat.
Keyword Dairy-Free, Egg-Free, Vegan All Day Breakfast
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Vegan All Day English Breakfast

If you make this recipe, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx

Curried Chickpea Smash Sandwich

Curried Chickpea Smash Sandwich Filling

Published on by Sharon6 Comments

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Hey lovely people! Today, I have a new, tasty sandwich filling for you. It’s creamy, crunchy, tangy and gently spiced with the flavours of India. It also happens to be packed full of nutrients. This is a sandwich filling that will leave you feeling full and energised. Just what you need to see you through a busy afternoon at work or school.

For most of his school life, Lucien has chosen to take a packed lunch. In the primary years especially, this encouraged me to get creative and ‘think outside the box’ as I couldn’t rely on traditional sandwich fillings like cheese or peanut butter. In fact, during his entire seven years of primary school, he didn’t take a single traditional sandwich in his lunchbox. Instead, we tended to fill his box with leftovers from the previous night’s dinner – fajita wraps, pizza slices, tofu frittata, roasted vegetable pasta, Moroccan couscous, chunky soups, and even leftover Moroccan tagine and sweet potato curry!

Curried Chickpea Smash Sandwich

These non-traditional lunchboxes continued into secondary school. Since this was our ‘norm’, I didn’t think much of it, but I did chuckle when one of the parents pulled me to one side and said “Did you know, your son’s lunchboxes are creating lunchbox envy?” Apparently his friends were going home and telling their parents all about his lunches and how tasty they looked. The vegan kid giving his friends’ lunchbox envy? That’s pretty cool!

Anyway, this academic year, I’m determined to keep those lunchboxes varied and interesting, not just for Lucien’s sake, but also for all those secondary school kids peering into his box and wondering what vegans eat. You never know, it might just start to sow a few seeds of inspiration.

Lately, I’ve been on the lookout for new ways to incorporate tahini into our meals as it’s so nutrient-dense. It turns out that this curried salad dressing combined with a little mayonnaise is the perfect condiment for an Indian-style ‘chickpea smash’ sandwich filling.

This smash makes a delicious sandwich filling in its own right… or you can fully load it with extra salad, which is how I like it!

Curried Chickpea Smash Sandwich

This ‘Curried Chickpea Smash’ has been a huge hit with the family and it’s become a new favourite lunchbox addition for Lucien. We hope you enjoy it too!

Recipe Card

Curried Chickpea Smash Sandwich

Curried Chickpea Smash Sandwich Filling

This sandwich filling is creamy, crunchy, tangy and gently spiced with the flavours of India. It’s packed full of nutritional goodness, including lots of plant protein, complex carbs, heart-healthy fats, vitamins, minerals and antioxidants which will make you feel full and energised. Just what you need to see you through a busy afternoon at work or school!
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Hands on time 20 minutes
Total Time 20 minutes
Course Lunch
Cuisine Indian
Servings 5

Ingredients
 

Salad

  • 400 g / 14 oz can chickpeas drained
  • 130 g / 1 cup cucumber diced
  • 2 medium carrots (150g) grated (or whizzed in a mini chopper)
  • 75 g / ½ cup cornichon gherkins (dill pickles) diced
  • 50 g / ⅓ cup dried cranberries
  • 40 g / ¼ cup roasted almonds roughly chopped (I love to use the Tamari Roasted Almonds from the Bit of the Good Stuff Cookbook p182)

Curried Salad Dressing

  • 4 TBSP light tahini
  • ½ TBSP almond butter
  • 2 TBSP vegan mayonnaise*
  • ½ TBSP ginger paste or grated fresh ginger
  • 2 tsp apple cider vinegar
  • 2 tsp maple syrup or syrup of choice
  • 1 tsp garam masala
  • ¼ tsp ground turmeric
  • ¼ tsp salt
  • 3-4 TBSP water

Instructions
 

  • Prepare the salad dressing: Give the tahini a good stir in its jar so that the solids and oils are combined, then scoop 4 tablespoons into a small bowl. Add all the remaining ingredients and stir vigorously until fully combined and smooth. If the dressing is a little on the thick side, add more water, one tablespoon at a time, until you reach the desired consistency. Taste test and add more nut butter, mayonnaise or spices, if desired.
  • Tip the drained chickpeas into a large mixing bowl and roughly mash using a potato masher. Add the remaining salad ingredients to the bowl, along with the dressing. Stir until thoroughly combined. Transfer to an airtight container and store in the refrigerator, where it will keep for up to five days.

Notes

* You can use shop-bought vegan mayonnaise (such as Hellmans) or easy home-made vegan mayonnaise.
Keyword Dairy-Free, Egg-Free, Gluten-Free, Lunchbox Ideas, Vegan Lunch, Vegan Sandwiches
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Curried Chickpea Smash Collage

If you make this recipe, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx

Indian-Spiced Sweet Potato Fritters

Indian-Spiced Sweet Potato Fritters

Published on by Sharon11 Comments

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In today’s post, I’m sharing a new plant-based recipe that my family has been loving lately… it’s the Indian-spiced Sweet Potato Fritter. These fritters are filled with simple ingredients – sweet potato, onion, chickpea flour and spinach – which also happen to be nutritional powerhouses, providing an array of vitamins, minerals and antioxidants ✨ The Indian spices used to flavour the fritters – cumin and garam masala – notch up their antioxidant potency even further.

Not only are they quick and easy to make, but they’re super cheap too! According to my calculations, it cost just £1.07 to make six fritters. That’s 18p each. Bargain!

Indian-Spiced Sweet Potato Fritters (Vegan | Dairy-Free)
Continue reading “Indian-Spiced Sweet Potato Fritters” →
Mediterranean Tofu Scramble

Mediterranean Tofu Scramble

Published on by Sharon11 Comments

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Tofu scrambles are one of my family’s favourite easy weeknight meals. They take 20 minutes or less to make, use just one pan and can be flavoured myriad ways, which means they never get boring. The scramble recipe I’m sharing in today’s post is filled with beautiful colours and flavours inspired by the Mediterranean ☀️

Mediterranean Tofu Scramble

Fresh, crisp sweet peppers and zucchini, salty black olives and rich sun-dried tomatoes make one tasty combination of flavours and textures. A splash of soy sauce and sprinkling of mushrooms adds an extra hit of ‘umami’ deliciousness.

To enhance the flavour even further, I sprinkle in a couple of my favourite herbs – fresh basil and dried oregano – and spices – smoked paprika and ground cumin. The smoked paprika turns the tofu a beautiful red colour, as well as adding a delicious smoky flavour.

I’ve always loved using dried herbs and spices in my cooking (and have a whole shelf in my pantry dedicated to them!) but I’ve only recently starting learning about their health benefits.

Do you know which food category averages the most antioxidants? Take a guess…

Nope, it’s not fruits.

Nor vegetables.

It’s herbs and spices!!

By sprinkling just a single teaspoon of dried herbs or spices on your food, you can double, triple, quadruple or more its antioxidant content. Incredible!

Here’s what Dr Michael Greger has to say in his epic “nutrition bible” How Not To Die …

Antioxidants, in a Pinch

The food category that averages the most antioxidants is herbs and spices.

Let’s say you prepare a nice healthy bowl of whole-wheat pasta with marinara sauce. Together, they may achieve a score of about 80 units of antioxidant power (approximately 20 units from the pasta and 60 from the sauce). Add a handful of steamed broccoli florets, and you may end up with a delicious 150-unit meal. Not bad. Now sprinkle on a single teaspoonful of dried oregano or marjoram, oregano’s sweeter and milder twin. That alone could double your meal’s antioxidant power, up to more than 300 units.

How about a bowl of oatmeal for breakfast? By adding a teaspoon of cinnamon, you could bring the antioxidant power of your meal from 20 units to 120 units. And if you can stand the punch, adding a pinch of cloves could bring your unassuming breakfast up to an antioxidant score of 160 units.

Plant-based meals tend to be rich in antioxidants on their own, but taking a moment to spice up your life may make you meal even healthier.

p50, How Not to Die

Having read this, I’ll be sprinkling those herbs and spices even more liberally from now on!

Tofu Scramble

Recipe Card

Mediterranean Tofu Scramble

This tofu scramble makes a delicious, quick 'n' easy supper, lunch or brunch. It comes together in just 20 minutes and only uses one pan (my favourite kind of meal!) It’s protein- and calcium-rich (thanks to the tofu) and packed full of antioxidant-rich veggies, herbs and spices. We love to serve it on wholegrain toast at home and stuffed into pitta breads for school and work lunchboxes.
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Hands-on time 20 minutes
Total Time 20 minutes
Course Breakfast, Brunch, Light Dinner, Lunch
Servings 4

Ingredients
 

  • 1 TBSP olive oil I use the oil from the sun-dried tomato jar
  • 1 brown onion diced
  • 2 tsp minced garlic
  • 1 sweet romano or red bell pepper deseeded and diced
  • ½ medium courgette (zucchini) (about 100g / 3½ oz) diced
  • 1 block organic firm tofu (about 400g / 14 oz)
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 TBSP tamari or reduced salt soy sauce
  • ½ TBSP dried oregano or Italian seasoning
  • 2 TBSP fresh or frozen basil finely chopped
  • 100 g / 1 cup chestnut (crimini) mushrooms, diced
  • 8 oil-packed sun-dried tomatoes drained and chopped
  • 12 black pitted olives halved

Optional extras (for a nutrient boost)

  • 2 TBSP nutritional yeast flakes
  • Sprinkling of hulled hemp seeds

Instructions
 

  • Gently heat the oil in a large frying pan (skillet). Add the onion and cook for a couple of minutes. Stir in the garlic, sweet romano/bell pepper and courgette, and continue cooking for a further 2-3 minutes.
  • Drain the tofu, then crumble it into the pan. Sprinkled the smoked paprika and cumin on top, and stir until the tofu is fully coated in the spices.
  • Add the remaining ingredients to the pan (tamari/soy sauce, oregano/Italian seasoning, basil, mushrooms, sun-dried tomatoes and olives) and stir through. Continue cooking for about 5 minutes.
  • Taste test, and adjust the seasoning to suit. Sprinkle on some nutritional yeast and hemp seeds, if desired, then serve.
  • Any leftover scramble can be stored in an airtight container for up to five days. It is also freezable.
Keyword Budget Vegan Meals, Easy Vegan Meals, Tofu Scramble, Vegan Lunchbox Ideas
Tried this recipe?Let us know how it was!

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Big shout out to the lovely people at Suma who supplied me with ingredients that I used to create this recipe. The following organic ingredients are available from Suma and can be purchased in the UK from independent health food shops and online:

– Suma Organic Sundried Tomatoes in Olive Oil with Thyme
– Clearspring Organic Tamari Soya Sauce
– Suma Organic Smoked Paprika
– Suma Organic Ground Oregano
– Cauldron Foods Organic Firm Tofu

Do you enjoy using dried herbs and spices? If so, what are your top favourites? It’s hard for me to pick just one, so here are my current top five (in no particular order) …. 

✦ Dried Oregano
✦ Fresh Basil
✦ Smoked Paprika
✦ Ground Cumin
✦ Ground Sweet Cinnamon

If you try this Mediterranean tofu scramble recipe, please come back and leave a review. It’s so helpful to me (and other readers) to hear your experiences and ideas for variations. Thank you! ❤️

With love,

Sharon xx