Low Sodium Delicious Marinated Tofu
Infused with a medley of vibrant flavors, this Low Sodium Delicious Marinated Tofu is a guilt-free delight that’s perfect for those seeking a heart-healthy, flavor-packed meal. Starting with extra-firm tofu that’s marinated in a zesty blend of fresh lemon juice, low sodium soy sauce, olive oil, and a hint of maple syrup, this recipe balances savory, tangy, and slightly sweet notes. Accented with aromatic garlic and earthy herbs like thyme and oregano, the tofu is oven-baked to golden perfection, yielding a crispy exterior and irresistibly tender inside. Ready in under an hour with just 15 minutes of hands-on prep, this protein-rich dish is as versatile as it is delicious—serve it atop a fresh salad, nestled in a nourishing grain bowl, or as a satisfying main on its own. Perfect for vegan, low-sodium, and meal-prep enthusiasts, this tofu recipe is a flavorful win for any occasion.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp fresh lemon juice
- 3 tbsp low sodium soy sauce
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 3 cloves garlic, minced
- 0.5 tsp ground black pepper
- 1 tsp dried thyme
- 1 tsp dried oregano
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top and allow it to press for at least 15 minutes to remove excess moisture.
In a medium-sized bowl, combine the lemon juice, low sodium soy sauce, olive oil, maple syrup, minced garlic, ground black pepper, dried thyme, and dried oregano. Mix well to form the marinade.
Cut the pressed tofu into 1-inch cubes and add to the bowl with the marinade. Gently toss to coat the tofu evenly, then cover and refrigerate for at least 1 hour, or up to 8 hours for more flavor.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Arrange the marinated tofu cubes on the prepared baking sheet in a single layer.
Bake the tofu for 20-25 minutes, flipping halfway through, until the edges are crispy and golden brown.
Remove from the oven and let cool slightly before serving.
Serve the marinated tofu warm, either on its own, in a salad, or as part of a grain bowl.
Nutrition Facts
Calories |
229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 448 mg | 19% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 3.7 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 362 mg | 28% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 187 mg | 4% | |
*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.
