Heart-Healthy Air Fried Turmeric Garlic Tofu
Elevate your plant-based meals with this "Heart-Healthy Air Fried Turmeric Garlic Tofu" recipe, perfectly designed for those seeking bold flavors and nutritious bites. Packed with protein-rich extra-firm tofu, this dish is marinated in a vibrant blend of turmeric, garlic powder, lemon juice, and olive oil, creating a golden, savory crust. Using the air fryer, the tofu achieves a crispy texture with minimal oil, making it a guilt-free indulgence. Quick to prepare and ready in just 30 minutes, this recipe is ideal for busy weeknights or snacks between meals. Garnished with fresh parsley, it’s a versatile addition to salads, rice bowls, or stir-fries. Enjoy a healthful boost with this aromatic, anti-inflammatory dish that’s as delicious as it is nourishing. Perfect for vegan, vegetarian, and heart-conscious eaters alike!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 1 tbsp olive oil
- 1 tsp turmeric powder
- 1 tsp garlic powder
- 0.5 tsp black pepper
- 0.25 tsp salt
- 1 tbsp lemon juice
- 2 tbsp fresh parsley, chopped
Instructions
Drain and press the extra-firm tofu block to remove excess moisture. This can be done by wrapping the tofu in paper towels and placing a heavy object on top for about 15 minutes.
Cut the pressed tofu into bite-sized cubes.
In a large mixing bowl, combine olive oil, turmeric powder, garlic powder, black pepper, and salt. Add lemon juice to the mixture and whisk together.
Add the tofu cubes to the bowl and gently toss them in the spice mixture until evenly coated.
Preheat the air fryer to 375°F (190°C).
Lightly spray the air fryer basket with cooking spray to prevent sticking.
Place the tofu cubes in the air fryer basket in a single layer, ensuring they are not crowded. You may need to cook in batches depending on the size of your air fryer.
Air fry the tofu for 15-20 minutes, shaking the basket halfway through to ensure even cooking, until the cubes are golden and crispy.
Once cooked, transfer the tofu to a serving dish and garnish with chopped fresh parsley.
Serve immediately as a standalone dish or as a topping for salads, rice bowls, or stir-fries.
Nutrition Facts
Calories |
726 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 658 mg | 29% | |
| Total Carbohydrate | 22.0 g | 8% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 3.0 g | ||
| Protein | 63.1 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2745 mg | 211% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1142 mg | 24% | |
*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.
