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–+ servings

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
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