Marinated Tofu

Why Make This Recipe

Marinated tofu is a delicious and healthy addition to any meal. It absorbs flavors well, making it a versatile option for different dishes. Whether you’re looking for a protein-packed main dish or a tasty topping, marinated tofu fits the bill. Plus, it’s easy to prepare and can be made ahead of time.

How to Make Marinated Tofu

Ingredients:

• 16 ounces tofu (firm or extra firm)
• ½ cup Greek yogurt (or non-dairy yogurt)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon soy sauce
• 2 cloves garlic (grated)
• 1 teaspoon onion powder (optional)
• 1 teaspoon smoked paprika
• 1 teaspoon dried dill
• ½ teaspoon dried oregano
• 1 teaspoon salt
• 2 twists black pepper

Directions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large mixing bowl, add ½ cup Greek yogurt, 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 tablespoon soy sauce, and 2 grated cloves of garlic. If you like, add the onion powder, smoked paprika, dried dill, dried oregano, salt, and black pepper. Stir until well combined.
3. Drain the tofu and pat it dry with paper towels. This helps to remove excess moisture.
4. Break the tofu into bite-size pieces with your hands and add it to the bowl with the marinade. Gently toss the tofu to coat it well in the marinade.
5. Arrange the marinated tofu pieces in a single layer on the prepared baking tray.
6. Bake in the oven for 30 minutes or until the tofu turns golden brown.

Marinated tofu is great in many dishes. You can serve it with a squeeze of lemon and some parsley or add it to a salad or grain bowl.

How to Serve Marinated Tofu

You can serve marinated tofu in various ways. It works well on its own as a main dish or as a topping for salads, grain bowls, or wraps. Adding fresh herbs or a squeeze of lemon can enhance the flavor.

How to Store Marinated Tofu

If you have leftover marinated tofu, store it in an airtight container in the fridge. It will last for about 3 to 5 days. Reheat it before serving, or enjoy it cold in salads.

Tips to Make Marinated Tofu

• Press the tofu: For even better texture, you can press the tofu before marinating. This removes more moisture and allows for a firmer result.
• Adjust spices: Feel free to change the spices based on your taste or what you have on hand.
• Marinate longer: If you have time, let the tofu sit in the marinade for more than 30 minutes. This will deepen the flavors even more.

Variation

You can experiment with different flavors by changing the marinade. Try adding sriracha for heat or coconut milk for a sweeter flavor.

FAQs

• Can I use soft tofu for this recipe?
  Yes, but soft tofu will have a different texture. It may not hold up as well when baked but can still be flavorful.

• Is marinated tofu suitable for vegans?
  Yes, if you use non-dairy yogurt, this recipe is entirely vegan.

• What can I pair with marinated tofu for a complete meal?
  Marinated tofu goes well with rice, quinoa, roasted vegetables, or mixed greens for a complete meal.

Marinated Tofu

---

• Author: ikramnihad
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

Delicious and healthy marinated tofu that’s easy to prepare and versatile for various dishes.

---

Ingredients

Scale 1x2x3x

• 16 ounces firm or extra firm tofu
• ½ cup Greek yogurt or non-dairy yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon soy sauce
• 2 cloves garlic, grated
• 1 teaspoon onion powder (optional)
• 1 teaspoon smoked paprika
• 1 teaspoon dried dill
• ½ teaspoon dried oregano
• 1 teaspoon salt
• 2 twists black pepper

---

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine Greek yogurt, olive oil, lemon juice, soy sauce, and grated garlic. Add optional ingredients and mix until well combined.
3. Drain and pat the tofu dry with paper towels.
4. Break the tofu into bite-size pieces and add it to the marinade. Toss gently to coat.
5. Arrange marinated tofu in a single layer on the baking tray.
6. Bake for 30 minutes or until the tofu is golden brown.

Notes

Press the tofu for a firmer texture, and adjust spices to taste. Marinate longer for deeper flavors.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Vegan

Nutrition

• Serving Size: 1 serving
• Calories: 280
• Sugar: 5g
• Sodium: 450mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8.5g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 2g
• Protein: 20g
• Cholesterol: 0mg

Keywords: tofu, marinated tofu, vegan protein, easy recipes, healthy meals