Mediterranean Pesto Tofu Scramble

Name: Mediterranean Pesto Tofu Scramble
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: ½ of a red onion, diced; 7 oz mushrooms, sliced (200 grams); 1 small zucchini, sliced into half moons (4 oz, 120 g); 16 oz tofu, extra firm; 5 cloves garlic, minced; 3 Tbsp nutritional yeast; ½ tsp onion powder; ½ tsp rosemary; ¼ tsp turmeric powder; ¼-½ tsp salt; black pepper (to-taste); ½ cup pesto, fresh made or jarred (link for pesto recipe above recipe card); ⅓ cup kalamata olives, sliced; 1 cup cherry tomatoes, sliced; vegan feta (optional)

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I remember the first vegan scramble I ever had clear as a midsummer day: it was a pesto tofu scramble at a little vegan breakfast joint in Eugene, Oregon and it was phenomenal. I had low expectations for tofu as a replacement for eggs, but this quickly changed my mind forever. I thought it was better than eggs for a scramble, actually! I’ve been meaning to replicate that experience with my own flair for years now and I’m not sure why it’s taken me so long…but here it is!

This scramble has a bright and savory mediterranean flavors with fresh pesto, hearty mushrooms, zucchini, kalamata olives, cherry tomatoes, and topped with optional crumbled vegan feta. This scramble is quick and easy to make, full of tons of protein, nutrients, and fiber—the ultimate breakfast of champions (but also makes a fabulous breakfast-for-dinner as well)!

Tips for Success

Cook mushrooms until they begin to brown before adding tofu. I add the mushrooms first instead of with the other veggies because they taste so much better than still-firm, lightly cooked mushrooms. I’ve actually converted mushroom-haters by cooking them this way, as they become extra savory and absolutely delicious!
Don’t skip the tofu seasonings. I know you probably weren’t planning on it, but know that all of the seasonings compliment each other to make the most flavorful scramble! I know someone who was telling me they eat tofu scrambles occasionally but they weren’t very good and it turns out they were ONLY seasoning the tofu with turmeric. Yikes!! No wonder it wasn’t very good! Even skipping the onion powder makes a surprising difference and it needs nutritional yeast. With tofu seasoning, the more, the merrier!

Killer Mushrooms

Killer to cancer cells, that is! Studies have shown that mushrooms have a strong protective effect against certain cancers, especially breast cancer, inhibiting tumor growth. It’s the presence of beta-glucans in mushrooms that work magic; they enhance the natural killer cell function in the body and increases immune defense against diseases and cancer.¹

Mushrooms do more than just fight cancer growth: they also help reduce risk of heart disease (the #1 killer in the United States) by reducing inflammation, cholesterol, and oxidative stress. Polysaccharides in mushrooms may help regulate blood sugar levels, improving insulin resistance.²

Packed with nutrients and vitamins, mushrooms also contain a higher amount of protein than most vegetables (2 grams per cup). Mushrooms are also a great source of vitamin D (33% DV per 1 cup), which your body needs in order to absorb calcium.

What about the soy in tofu?

Tofu is an excellent source for protein, vitamins, and minerals. Tofu contains ample amounts of all 9 amino acids making it a solid complete protein! It’s rich in calcium, manganese, selenium, phosphorus, copper, magnesium, iron, and zinc. But all of this seems to be overshadowed by the misconception that soy is rocket fuel for breast cancer. This couldn’t be further from the reality! Soy consumption has been shown to greatly reduce breast cancer occurrence, reoccurrence, and death.

Soybeans contain natural plant compounds called isoflavones, and this is what’s responsible for most of the health benefits. Isoflavones are phytoestrogen, but don’t let the name fool you: phytoestrogen is much weaker than the mammalian estrogen and doesn’t function entirely as estrogen, it also has anti-estrogenic properties.³,⁴ What does that mean? When you consume phytoestrogens, your body produces less active forms of estrogen and therefore lowers breast cancer risk; an anti-estrogenic effect. Phytoestrogens can also help reduce menopausal hot flashes and potentially increase bone density; a pro-estrogenic effect.⁵

Tofu also helps keep our bones strong and healthy! Studies have found that soy isoflavones may reduce the risk of bone loss and fractures by increasing bone mineral density.⁶ This is incredibly important for postmenopausal women when bone loss and osteoporosis can occur due to to the decline in estrogen. ⁷,⁸ Tofu is an excellent source of calcium, magnesium (which helps to regulate calcium levels), and phosphorus (another mineral that helps build and maintain strong bones)⁹

And that’s not all! Isoflavones can reduce blood vessel inflammation and improve their elasticity, reducing risk of stroke and heart disease—the #1 killer in the U.S.

Soy foods help fight cancer, reduce risk of heart disease, help with menopause symptoms, help build strong bongs, and is loaded with protein, vitamins, calcium, and iron. Tofu can be considered a super food for good reason—dish up!

Pesto

Fresh is always best, but if you’re in a time crunch then feel free to use a jar of pesto! If you have the time and the ingredients, grab your food processor and whip up some pesto! My favorite pesto varieties to use are: