Grilled Tofu with Herb Marinade
Elevate your plant-based grilling game with this delectable Grilled Tofu with Herb Marinade recipe. Featuring firm tofu infused with a vibrant blend of olive oil, soy sauce, lemon juice, garlic, and fresh herbs like parsley and thyme, this dish is both flavorful and incredibly easy to prepare. After absorbing the zesty marinade, the tofu is grilled to perfection, creating irresistibly smoky and golden slices with gorgeous grill marks. Ready in under an hour with minimal prep, this protein-packed dish is perfect for summer barbecues, weeknight dinners, or even meal prep. Serve it hot with a garnish of fresh parsley for a visually stunning and nutritious centerpiece that everyone will love. Keywords: grilled tofu recipe, herb marinade, plant-based protein, vegan barbecue, healthy grilling recipes.
Smart Nutrition Tracking with SnapCalorie
Explore More
Recipe Information
Ingredients
- 14 oz Firm tofu
- 3 tbsp Olive oil
- 2 tbsp Soy sauce
- 2 tbsp Lemon juice
- 2 cloves Garlic
- 2 tbsp Fresh parsley
- 1 tsp Fresh thyme
- 0.25 tsp Black pepper
- 0.5 tsp Salt
Instructions
Begin by pressing the tofu to remove excess water. Wrap the 14 oz block of firm tofu in a clean kitchen towel and place a heavy object on top, such as a cast iron skillet, for at least 15 minutes.
While the tofu is pressing, prepare the herb marinade. Mince 2 cloves of garlic and finely chop 2 tbsp of fresh parsley.
In a small mixing bowl, combine 3 tbsp olive oil, 2 tbsp soy sauce, 2 tbsp lemon juice, the minced garlic, chopped parsley, 1 tsp fresh thyme, 0.25 tsp black pepper, and 0.5 tsp salt. Whisk together until fully combined.
After pressing, cut the tofu into 1-inch thick slices. This should yield approximately 8 slices.
Place the tofu slices in a shallow dish or resealable plastic bag and pour the marinade over them, making sure each piece is well coated. Let the tofu marinate for at least 30 minutes to 1 hour in the refrigerator, turning occasionally to ensure even absorption.
Preheat the grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
Once the grill is hot, remove the tofu from the marinade, letting any excess drip off, and place the slices on the grill.
Grill the tofu for about 4-5 minutes on each side, or until grill marks appear and the tofu is heated through.
Serve the grilled tofu hot, garnished with extra fresh parsley if desired.
Nutrition Facts
Calories |
242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 548 mg | 24% | |
| Total Carbohydrate | 5.6 g | 2% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 0.9 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 688 mg | 53% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 290 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
