Mediterranean Tofu Scramble

This high protein Mediterranean tofu scramble is really simple to make with just a handful of ingredients: tofu, vegetables, nutritional yeast, capers, olives, and herbs! Ultra flavourful and satisfying, it’s perfect for breakfast, lunch, or dinner. 

Even though I eat eggs from time to time, I must say that I prefer tofu scrambles to egg scrambles! I don’t know about you, but I find that, when made with plenty of seasonings, tofu scrambles are tastier than their egg counterparts. 

Case in point is this Mediterranean tofu scramble. I was actually planning to make my original tahini tofu scramble when I developed this recipe, but as I started cooking the onions and garlic, I realized that I was craving more of a Mediterranean flavour profile. 

INGREDIENTS YOU’LL NEED 

• Olive oil, onion, garlic, salt, pepper, oregano, basil, zucchini, firm or extra firm tofu, nutritional yeast, cherry tomatoes, capers, olives, and hemp cashew parmesan. (The parmesan is optional, but recommended!)

STEP BY STEP INSTRUCTIONS

1. Warm the oil in a skillet. Add the onion, garlic, and salt. Cook, stirring occasionally, until browned, 8 minutes. Add the pepper, oregano, basil, and chili flakes, followed by the zucchini. Cook the zucchini for a couple of minutes before adding the tofu. Cook until the tofu is lightly browned, stirring occasionally. Stir in the nutritional yeast, followed by tomatoes, capers, and olives. Taste and adjust seasonings as desired. I sometimes add a couple tablespoons of lemon juice at the end for some additional brightness. 

SERVING IDEAS 

• I love serving this scramble with these sweet potato quinoa cakes with lemon dill tahini sauce. 
• Tofu scramble is always good with some avocado toast on the side! I love topping avocado toast with cashew hemp parmesan and hot sauce. 
• Another option is to serve the scramble in a wrap along with avocado, salsa, and vegan cheese. I’m drooling just thinking about it! I’ve enjoyed many a tofu scramble in these sweet potato tortillas.

MORE DELICIOUS TOFU RECIPES

• Vegan Borek with Tofu, Almonds, and Kale
• Vegan Nachos Supreme with Spicy Barbecue Tofu
• Vegan Greek Lemon Herb Tofu Naanwiches

I hope you love this Mediterranean tofu scramble! If you make it, let me know how you enjoyed it by leaving a comment and rating below the post. And if you share a photo to Instagram, tag @upbeet.kitchen and #upbeetkitchen. 

Enjoy! 

Mediterranean Tofu Scramble

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★★★★★

5 from 1 reviews

• Author: Allison
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

This high protein Mediterranean tofu scramble is really simple to make with just a handful of ingredients: tofu, vegetables, nutritional yeast, capers, olives, and herbs! Ultra flavourful and satisfying, it’s perfect for breakfast, lunch, or dinner.

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Ingredients

Scale 1x2x3x

• 1 tbsp extra virgin olive oil
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• ½ tsp fine sea salt
• Freshly ground black pepper, to taste
• 1 tsp dried oregano
• 1 tsp dried basil
• 2 small zucchini, diced
• 1 block (450 grams) firm or extra firm tofu, crumbled
• 3 tbsp nutritional yeast
• 1 cup cherry tomatoes or grape tomatoes
• ⅓ cup pitted olives (green or Kalamata), chopped
• 1 tbsp capers
• 2 tbsp freshly squeezed lemon juice (optional)
• Hemp Cashew Parmesan, for garnish (optional)

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Instructions

1. Warm the oil in a large skillet over medium heat. Add the onion, garlic, and salt. Cook, stirring occasionally, until browned, about 8 minutes.
2. Add the pepper, oregano, basil, and chili flakes, followed by the zucchini. Cook the zucchini for a couple of minutes before adding the tofu. Cook until the tofu is lightly browned, stirring occasionally.
3. Stir in the nutritional yeast, followed by tomatoes, capers, and olives. Taste and adjust seasonings as desired. I sometimes add a couple tablespoons of lemon juice at the end for some additional brightness.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Breakfast, Lunch, Dinner
• Cuisine: Mediterranean

Keywords: Mediterranean tofu scramble

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