Heart-Healthy Delicious Marinated Tofu
Delight your taste buds and nourish your body with this 'Heart-Healthy Delicious Marinated Tofu' recipe—an irresistible blend of bold flavors and wholesome ingredients. Perfect for anyone seeking a plant-based, low-sodium, and nutritious option, this dish features firm tofu marinated in a savory mix of low-sodium soy sauce, olive oil, lemon juice, maple syrup, garlic, ginger, and smoked paprika. Oven-baking ensures a golden-brown finish with a satisfying texture, while a sprinkle of sesame seeds and a garnish of fresh green onions add a final touch of vibrancy. Ready in under an hour with minimal effort, this versatile dish shines as a protein-packed main course or a flavorful addition to salads, grain bowls, or wraps. Healthy, easy, and packed with goodness, it's the tofu recipe you'll make on repeat!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 3 tbsp low-sodium soy sauce
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tbsp maple syrup
- 2 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 1 tsp smoked paprika
- 0.25 tsp ground black pepper
- 2 green onions, chopped
- 1 tbsp sesame seeds
Instructions
Press the tofu for at least 15 minutes to remove excess moisture. This can be done by wrapping the tofu block in a clean kitchen towel and placing a heavy object on top.
Once the tofu is pressed, cut it into 1-inch cubes and set aside.
In a medium-sized mixing bowl, prepare the marinade by combining low-sodium soy sauce, olive oil, lemon juice, maple syrup, minced garlic, grated ginger, smoked paprika, and ground black pepper. Stir well to ensure all ingredients are thoroughly mixed.
Add the tofu cubes to the marinade, ensuring each piece is well-coated. Cover the bowl with plastic wrap or transfer everything into a resealable plastic bag.
Marinate the tofu in the refrigerator for at least 30 minutes, though longer marination, up to overnight, will yield more flavorful results.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Spread the marinated tofu cubes evenly on the prepared baking sheet, ensuring they are not touching each other.
Bake in the preheated oven for 25 minutes, flipping the tofu pieces halfway through, until golden brown and slightly crispy around the edges.
Remove the tofu from the oven and let it cool for a few minutes.
Garnish with chopped green onions and sesame seeds before serving.
Enjoy your heart-healthy marinated tofu as a main dish or add it to salads, grain bowls, or wraps.
Nutrition Facts
Calories |
799 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.4 g | 67% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1611 mg | 70% | |
| Total Carbohydrate | 47.3 g | 17% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 23.7 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 776 mg | 60% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 1265 mg | 27% | |
*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.
