Greek Tofu Scramble

Are you a fan of one-pot meals, charmed by the appeal of less clean up and less fuss? Are you partial to recipes that use up impractically small handfuls of leftover vegetables in your produce drawer? This recipe does both. Is both. You know what I mean.

I’ve been making this Greek Tofu Scramble for years, but never really had a formal recipe…until now. It comes together pretty fast for a main dish, and you can pair it with fruit, some yummy bread, and/or a salad to make a full meal. It’s quite versatile, too; see the ingredient notes below for variations on the basic scramble method.

Greek Tofu Scramble

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(1 votes, average: 5.00 out of 5)

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5 from 1 review

I usually have this for a one-pot dinner, but it would make a great breakfast or brunch dish too.

• Author: Veg Girl RD
• Prep Time: 15 mins
• Cook Time: 20 mins
• Total Time: 35 mins
• Yield: 4 1x
• Category: Dinner

Ingredients

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• 1 3/4 cups fingerling potatoes, cut into 1/4-inch rounds
• 1 cup green beans, cut into 1-inch pieces
• 2 tablespoons olive oil, divided
• 14– or 16-ounce package firm tofu, squeezed or drained
• 1 large onion, diced (about 2 cups)
• 1 green pepper, diced (about 1 1/4 cups)
• 1 cup cabbage, shredded
• 15 olives, sliced (about 1/2 cup)
• 3 tablespoons freshly-squeezed lemon juice
• 2 tablespoons fresh basil, sliced
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic salt
• 1/4 teaspoon salt
• 1/2 cup crumbled or cubed feta cheese
• black pepper to taste

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Instructions

1. Steam potato rounds for 3 minutes. Then add cut green beans and continue steaming together for another 4-5 minutes or until tender. Set aside.
2. While vegetables are steaming, heat 1 tablespoon oil in a large skillet over medium to medium-high heat (setting of 6 out of 10 on my stove). Crumble tofu into the skillet, breaking into pieces between thumb and fingers. Cook until browned, about 9-10 minutes. Break up any big chunks with your spoon or spatula. Remove from skillet.
3. Return skillet to the stove. Heat remaining 1 tablespoon olive oil and add onions. Cook for 3 minutes or until beginning to soften. Add green pepper and cabbage and cook an additional 1-2 minutes.
4. Add remaining ingredients and browned tofu and cook for another 3-4 minutes or until heated through.

Notes

I suppose one could argue that this isn’t truly a one-pot meal, since you have to steam the potatoes and green beans first. But I still fondly think of it that way since the recipe essentially comes together in one large skillet where you dump everything and stir.

 

Another technique you might try for crumbling the tofu is to “shred” it with a fork. Place the block of tofu on a plate. With the fork right side up (curved side down) drag the tines of the fork down the face of the tofu block, starting at the top and ending with the fork touching the plate. Repeat this until you have a plate mounded full of tiny tofu shreds.

Nutrition

• Serving Size: 1 3/4 cups
• Calories: 280
• Sugar: 5 g
• Sodium: 610 mg
• Fat: 17 g
• Saturated Fat: 4 g
• Carbohydrates: 13 g
• Fiber: 5 g
• Protein: 13 g
• Cholesterol: 15 mg

Keywords: tofu scramble, vegetarian, breakfast, brunch, plant protein

A few notes on ingredients:

• Tofu: My all-time favorite brand is Wildwood Organic High Protein Tofu Super Firm, but to test this recipe I used House Foods Organic Firm Tofu from Costco. I just couldn’t pass up the 4 tubs for $5.69 price. I nearly always freeze my tofu before I cook with it, for two reasons. First, if I buy a lot at once, it makes sense to let the extras hang out in the deep freeze until I’m ready to use them. Also, I find that the freeze and thaw process makes for a “meatier” texture, which I like. I’m usually in a hurry when I’m cooking dinner, so I don’t have patience or forethought for the whole “draining tofu with weighted plates” ordeal. My typical M.O. is to microwave the block for 4-5 minutes to thaw it out, then wrap it in paper towels and give it a couple of good squeezes to get rid of the extra moisture.
• Olives: If this was truly an authentic Greek dish, I think it would call for dark purple Kalamata olives. But, I prefer the taste of the standard black. Feel free to choose your favorite; maybe even go crazy and experiment with some of the fancy brown or green ones from the olive bar at the grocery store!
• Cheese: I have made this recipe with lemon-garlic-oregano flavored feta cheese, but I couldn’t find that particular product at the store this time around so I just went with the plain stuff. I think it would boost the overall flavor a bit if you can get some, but it’s delicious either way.
• Vegetables: I feel sure you could improvise with this recipe and substitute whatever impractically small bits of vegetables are languishing in your produce drawer. In the spring I often use asparagus in place of one of the other veggies. Oh, and to make life a little easier on myself, I often buy a bag of already shredded cabbage (sometimes called coleslaw mix) to save time and effort.

Turns out this scramble is pretty low in calories, with 13 g protein per serving, and it could be made vegan without the cheese. It also does pretty well in the mineral and vitamin department with 20% of the Daily Value for iron, 30% for calcium, and 90% for vitamin C.

Hopefully, I’ve persuaded you to give this one-pot, clean-out-the-fridge recipe a try, and add it to your meal planning list sometime soon. Until then, I’ll leave you with a little discovery I made after eating this dish countless times during recipe testing, and a third reason it’s worth making: it tastes even better the next day.

Do you have a favorite meal that comes together in one skillet?

Kristine Duncan, Registered Dietitian

I’m a Registered Dietitian, the author of Veg Girl RD, and a vegetarian who loves to eat. I’m a nutrition nerd who teaches at the University of Washington and Skagit Valley College. I also write about nutrition professionally for magazines and books. If you want to know more, check out my About page.