Zesty Mediterranean Tofu Scramble Wraps
These Zesty Mediterranean Tofu Scramble Wraps are a quick and healthy meal, perfect for a light lunch or dinner. Packed with flavorful tofu, fresh vegetables, and a hint of lemon, these wraps are a delightful and satisfying option.
Equipment
- non-stick pan
- bowl
Ingredients
Main Ingredients
- 1 block firm or extra-firm tofu (14 oz)
- 1 tbsp olive oil
- 1/4 cup red onion finely diced
- 1/4 cup bell pepper finely diced (any color)
- 1/4 cup Kalamata olives chopped
- 2 tbsp plant-based feta crumbled (optional)
- 1/2 tsp dried oregano
- 1/4 tsp garlic powder
- salt and black pepper Pinch to taste
- 2 whole-wheat tortillas large
- 1/4 cup fresh spinach leaves
- 2 tbsp hummus
- 1 tbsp fresh lemon juice
- Fresh parsley or dill for garnish (optional)
- Hot sauce for serving (optional)
Instructions
Preparation
- Gently press the tofu to remove excess water, then crumble it into a bowl.
- Heat olive oil in a non-stick pan over medium heat, then sauté diced red onion and bell pepper for 3-4 minutes until softened.
Cooking the Scramble
- Add the crumbled tofu, dried oregano, garlic powder, salt, and pepper to the pan. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
- Stir in Kalamata olives and plant-based feta (if using) and cook for another 1-2 minutes until warmed. Remove from heat and stir in fresh lemon juice.
Assembling the Wraps
- Warm the whole-wheat tortillas according to package instructions.
- Spread 1 tablespoon of hummus evenly over each warm tortilla, then layer fresh spinach leaves over the hummus.
- Divide the Mediterranean tofu scramble mixture evenly between the two tortillas.
- Roll up the wraps tightly, garnish with fresh parsley or dill and hot sauce if desired, then serve immediately.
Notes
For extra flavor, marinate the pressed tofu in a little lemon juice and herbs before scrambling. Adjust the amount of hot sauce to your preference for a spicier kick.