Mediterranean Diet Air Fried Turmeric Garlic Tofu
Elevate your plant-based meals with this vibrant Mediterranean Diet Air Fried Turmeric Garlic Tofu! Combining the irresistible health benefits of turmeric, the bold flavor of garlic, and the zesty brightness of lemon juice, this protein-packed recipe is a masterpiece of taste and nutrition. Perfectly pressed firm tofu is marinated in aromatic Mediterranean-inspired spices like oregano and black pepper before being air-fried to golden-brown, crispy perfection. Garnished with fresh parsley for a burst of color and freshness, this dish is effortlessly versatile—serve it as a stand-alone appetizer, toss it into salads, or pair it with roasted veggies for a wholesome side dish. With minimal prep time and a quick air fryer technique, this recipe is an ideal way to enjoy a quick, healthy, and flavorful meal. Keywords: Mediterranean diet, air fried tofu, turmeric garlic tofu, vegan appetizer, plant-based protein.
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 2 tablespoons Olive oil
- 1 teaspoon Turmeric powder
- 4 cloves Garlic, minced
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
- 1 teaspoon Oregano, dried
- 2 tablespoons Parsley, fresh and chopped
Instructions
Start by draining the tofu. Wrap it in a clean kitchen towel and place a heavy object on top to press out excess water for about 15 minutes.
Once the tofu is pressed, cut it into 1-inch cubes.
In a medium-sized bowl, combine olive oil, turmeric powder, minced garlic, lemon juice, salt, black pepper, and dried oregano. Mix well to form a marinade.
Add the tofu cubes to the marinade, ensuring each piece is well-coated. Allow it to marinate for 10 minutes.
Preheat the air fryer to 375°F (190°C).
Place the marinated tofu cubes in the air fryer basket in a single layer, ensuring they are not overcrowded. You might need to air fry in batches depending on the size of your air fryer.
Air fry the tofu for 15-20 minutes, shaking the basket halfway through, until the tofu is golden brown and crispy.
Once done, remove the tofu from the air fryer and transfer to a serving plate.
Garnish the air fried turmeric garlic tofu with fresh chopped parsley before serving.
Serve hot as an appetizer, addition to salads, or a side dish.
Nutrition Facts
Calories |
617 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.1 g | 60% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1258 mg | 55% | |
| Total Carbohydrate | 17.7 g | 6% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 5.4 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 668 mg | 51% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 792 mg | 17% | |
*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.
