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.
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.
Tried this recipe?Let us know how it was!