Low Sodium Grilled Tofu with Herb Marinade
Delight in the vibrant flavors of this Low Sodium Grilled Tofu with Herb Marinade, the perfect plant-based option for health-conscious grilling enthusiasts. This recipe features extra firm tofu soaked in a mouthwatering blend of olive oil, fresh lemon juice, and minced garlic, elevated by aromatic herbs like basil, parsley, and thyme. Seasoned with a touch of cumin, black pepper, and a hint of red pepper flakes, every bite is infused with bold, herbaceous goodness. Marinating the tofu allows it to soak up maximum flavor before being grilled to perfection, resulting in irresistibly crispy edges and beautiful charred marks. Ready in under an hour, this high-protein, low sodium dish is ideal for weeknight dinners or summer barbecues and pairs wonderfully with fresh salads or your favorite grilled vegetables. Perfect for vegans and vegetarians alike, it’s a wholesome, flavorful addition to your clean eating repertoire.
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Recipe Information
Ingredients
- 14 oz Extra firm tofu
- 3 tbsp Olive oil
- 2 tbsp Lemon juice
- 2 cloves Minced garlic
- 2 tbsp Fresh basil leaves, finely chopped
- 2 tbsp Fresh parsley, finely chopped
- 1 tbsp Fresh thyme, finely chopped
- 0.25 tsp Black pepper
- 0.5 tsp Ground cumin
- 0.25 tsp Red pepper flakes
Instructions
Press the tofu: Remove tofu from its package and drain the water. Wrap the tofu block in a clean kitchen towel and place on a cutting board. Set a heavy pan or a stack of books on top to press out excess water. Press for at least 15 minutes.
Prepare the marinade: In a small mixing bowl, combine olive oil, lemon juice, minced garlic, chopped basil, parsley, thyme, black pepper, ground cumin, and red pepper flakes. Whisk until well mixed.
Cut the tofu: Once the tofu is pressed, slice it into 8 equal slabs, approximately 1/2 inch thick.
Marinate the tofu: Place the tofu slabs in a shallow dish in a single layer. Pour the herb marinade over the tofu, ensuring each piece is coated. Cover the dish and let marinate in the refrigerator for at least 30 minutes, preferably 1-2 hours for maximum flavor.
Preheat the grill: Heat your grill or grill pan to medium-high heat. Lightly oil the grates to prevent sticking.
Grill the tofu: Remove the tofu from the marinade, allowing excess to drip off. Place tofu on the hot grill and cook for 4-5 minutes on each side, or until crispy and grill marks form.
Serve: Transfer the grilled tofu to a serving platter. Garnish with additional chopped herbs if desired and serve with your favorite low sodium side dishes.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47 mg | 2% | |
| Total Carbohydrate | 4.4 g | 2% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 0.2 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 358 mg | 28% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 185 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.
