Mediterranean tofu scramble recipe

Of all the meals we eat in a day, I’ve always found vegan/vegetarian breakfasts the hardest. Maybe it’s because I’m not a big breakfast fan (but trying to become one) or maybe it’s because everything seems to involve eggs or dairy, especially when you go to a café or you’re staying in a hotel. Everything changed when I discovered tofu scramble, Mediterranean-style.

vegan dinner mediterranean tofu scramble recipeTofu scramble is one of the easiest and most filling vegan breakfast recipes and the best part is, it works as a quick healthy lunch recipe or when you’re starving but really can’t face spending longer than 20 minutes making dinner. I know so many people who are going vegetarian or vegan and given that it’s National Vegetarian Week 2018, I just wanted to share an easy vegan breakfast recipe for anyone who might be struggling to find something filling and quick to make in the mornings that doesn’t involve eggs or yoghurt.

My favourite tofu scramble recipe is given a slight Mediterranean twist with the addition of diced red peppers, garlic and sliced black olives to add that salty taste you usually get from feta cheese in the non-vegan version of Mediterranean scramble. As I mentioned before in my super smoothie recipe, I’m keen to sneak as much iron into my food as possible so I don’t become a stereotypical anaemic veggie so I add about two large handfuls of baby spinach to this scramble to make it an iron rich recipe. If you drink orange juice with this Mediterranean tofu scramble recipe or eat some vitamin C rich fruit beforehand, you’ll really aid the absorption of iron into your body.

vegan meal prep lisa hughes blogRecipe for Mediterranean Tofu Scramble:


Firm tofu – approx 2 thick slices, chopped up or mashed with a fork

½ red pepper, diced

I clove of garlic, peeled and diced

1 teaspoon ground turmeric/nutritional yeast

2 large handfuls of baby spinach leaves, washed and dried

3-4 cherry tomatoes/sun-dried tomatoes

3-4 pitted black olives

Optional: avocado topping


mediterranean tofu scramble recipe lisa hughes blog 1Add a splash of olive oil to a frying pan over a medium heat.

Add crushed garlic and red pepper. Saute for around 5 minutes until the garlic begins to soften.

Add the tofu, turmeric and stir.

Allow to simmer for another 5 minutes.

Add the spinach, stir and cover. Simmer until the spinach starts to wilt.

Add the tomatoes and black olives. Stir all ingredients and simmer until the tomatoes are softened (if you’re using fresh, not sun-dried).

Serve with brown bread toast or sliced avocado on top. If you’re vegetarian, you can add cottage cheese or crumbled feta cheese on top.

Time saving tip: chop all your ingredients, except for the spinach, the night before and place in a bowl in your fridge overnight. All you have to do is add it to a frying pan over medium heat and then add the spinach once the scramble is cooked.

If you have a favourite vegan breakfast recipe or a go-to healthy vegetarian breakfast, I would love to hear about it in the comments. Or check out my banana oat breakfast bars recipe for a healthy snack on the go.

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