Mediterranean Tofu Scramble

Chard and sesame are the noteworthy ingredients in this scramble. The gorgeous, deep colors of chard leaves - red and green - are directly proportional to their phytonutrient content. Sesame seeds and oil are known for natural, mild laxative properties; thus, this a recommended choice for those battling constipation. If you are interested in learning more about how to optimize phytonutrients and other nutrients in your diet, check out the Better Plant-Based Nutrition™ Program or The Rainbow Challenge™ Program.
Course Breakfast
Servings 6


  • 1/2 cup low-sodium vegetable broth
  • 1 package soft tofu or 12-18 egg whites
  • 1 bag mixed red and greed chard stems removed (small leaves preferable)
  • 1 teaspoon sesame seed oil dark, unrefined
  • 2 tablespoons black sesame seeds ground
  • 3 ounces goat cheese or sheep's milk crumbles (optional)


  • In a sauté pan over medium heat, bring the vegetable broth to a simmer.
  • Add the chard and sauté for about 3 to 5 minute, until wilted.
  • Add the tofu (crumbling with your hands or a fork) or egg whites and continue to sauté, stirring frequently.
  • Reduce the heat to medium, add the oil, and sprinkle in the sesame seeds while continuing to stir.
  • Add the cheese, if using, and cover for about 3 minutes.
  • Remove from heat and place onto plates.
Keyword digestion, phytonutrients, scramble, tofu