Mediterranean Diet Scrambled Tofu with Black-Eyed Peas

Bring a vibrant twist to your plant-based breakfast or brunch with this Mediterranean Diet Scrambled Tofu with Black-Eyed Peas. Packed with wholesome, nutrient-rich ingredients, this recipe features protein-filled crumbled tofu, hearty black-eyed peas, and a medley of fresh vegetables like zucchini, red bell pepper, and baby spinach. Flavored with zesty lemon juice, aromatic cumin, smoked paprika, and earthy turmeric, this dish is a flavorful nod to Mediterranean cuisine. Sun-dried tomatoes add bursts of tangy sweetness, while parsley provides a fresh finishing touch. Quick and easy, this one-pan recipe is ready in just 30 minutes, making it the perfect savory, plant-based option for busy mornings or light lunches. Serve it as-is, or pair it with whole-grain toast or a side salad for a complete meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces firm tofu
• 2 tablespoons olive oil
• 1 small, diced onion
• 1 small, diced red bell pepper
• 1 small, diced zucchini
• 3 cloves, minced garlic
• 1 cup cooked black-eyed peas
• 0.25 cup, finely chopped sun-dried tomatoes
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon turmeric
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

1. Drain and pat the tofu dry with a clean kitchen towel. Gently crumble the tofu into a bowl using your hands to create small pieces.

Step 2

2. In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes until it becomes translucent.

Step 3

3. Add the diced red bell pepper and zucchini to the skillet and cook for another 3-4 minutes until the vegetables start to soften.

Step 4

4. Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

5. Add the crumbled tofu to the skillet, mixing it well with the vegetables.

Step 6

6. Stir in the cooked black-eyed peas, sun-dried tomatoes, and spinach.

Step 7

7. Season the mixture with lemon juice, ground cumin, smoked paprika, turmeric, salt, and black pepper. Mix everything thoroughly.

Step 8

8. Continue to cook the tofu scramble for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden on the edges.

Step 9

9. Taste and adjust seasonings if necessary.

Step 10

10. Remove from heat and garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1153.7g)

Amount per serving	% Daily Value*
Calories	998.4

Total Fat 49.9g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2765.6mg	0%
Total Carbohydrate 91.1g	0%
Dietary Fiber 20.7g	0%
Total Sugars 35.2g
Protein 57.7g	0%

Vitamin D 0IU	0%
Calcium 853.2mg	0%
Iron 16.7mg	0%
Potassium 2438.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.0%

Protein: 22.1%

Carbs: 34.9%