Heart-Healthy Grilled Tofu with Herb Marinade
Infused with vibrant Mediterranean flavors, this Heart-Healthy Grilled Tofu with Herb Marinade is a nutritious, plant-based delight that’s perfect for clean eating enthusiasts. The dish features extra-firm tofu soaked in a zesty, herbaceous marinade made from olive oil, fresh parsley, basil, lemon juice, and garlic, creating a fragrant and wholesome profile. This easy recipe, ready in under 30 minutes of active prep time, combines the smoky char of grilling with bold, fresh-seasoned notes. The tofu’s tender texture and savory crust make it an excellent protein-packed option for vegans and vegetarians. Serve with steamed vegetables, a crisp green salad, or your favorite whole-grain side for a complete, heart-healthy meal. Perfect for busy weeknights, meal prepping, or summer BBQs, this recipe is a flavorful way to nourish your body while satisfying your taste buds. Keywords: heart-healthy, grilled tofu, vegan recipe, herb marinade, plant-based, Mediterranean flavors.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 2 tbsp Olive oil
- 3 tbsp Lemon juice
- 0.25 cup Fresh parsley
- 0.25 cup Fresh basil
- 2 cloves Garlic clove
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 0.25 tsp Red chili flakes
- 2 tbsp Water
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press it for about 15 minutes to remove excess moisture.
Meanwhile, prepare the herb marinade. In a food processor, combine the olive oil, lemon juice, parsley, basil, garlic, salt, black pepper, and red chili flakes. Blend until smooth. If the mixture is too thick, add 1 or 2 tablespoons of water and blend again.
Once the tofu is pressed, slice it into 1/2-inch thick rectangles.
Place the tofu slices in a shallow dish and pour the herb marinade over them. Ensure all tofu pieces are evenly coated. Cover and let it marinate for at least 30 minutes in the refrigerator. For best results, marinate for 2 hours.
Preheat your grill or a grill pan over medium-high heat.
Once hot, lightly oil the grill grates or the pan. Place marinated tofu slices on the grill.
Grill the tofu for about 4-5 minutes on each side until grill marks appear and the tofu is heated through.
Remove the tofu from the grill and let it rest for a couple of minutes.
Serve the grilled tofu hot with a side of your choice, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.9 g | 81% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1252 mg | 54% | |
| Total Carbohydrate | 15.7 g | 6% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 3.7 g | ||
| Protein | 63.4 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2751 mg | 212% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1150 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.
