Mediterranean Diet Grilled Tofu with Herb Marinade
Elevate your plant-based meals with this vibrant Mediterranean Diet Grilled Tofu with Herb Marinade. This recipe pairs smoky, grill-seared tofu with the aromatic flavors of fresh oregano, thyme, rosemary, and a zesty burst of lemon juice, creating a marinade that's both refreshing and robust. Perfectly pressed and marinated tofu transforms into a protein-packed centerpiece that's golden and tender, while a crisp side salad of baby spinach and juicy cherry tomatoes rounds out the dish for a wholesome, nutrient-rich meal. Whether you're embracing the Mediterranean lifestyle or simply looking for a healthy, flavorful vegan dinner idea, this quick and easy recipe is ready in under 40 minutes. Enjoy it as a light dinner, lunch, or even as part of your weekly meal prep!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp fresh oregano, chopped
- 1 tbsp fresh thyme, chopped
- 1 tbsp fresh rosemary, chopped
- 2 cloves garlic, minced
- 0.5 tsp red pepper flakes
- 0.5 tsp sea salt
- 0.25 tsp black pepper
- 2 cups baby spinach
- 1 cup cherry tomatoes, halved
Instructions
Begin by draining the tofu and pressing it to remove excess moisture. Place the tofu block between two paper towels and place a heavy object on top for about 15 minutes.
Once pressed, cut the tofu into 1-inch thick slices.
In a bowl, whisk together olive oil, lemon juice, oregano, thyme, rosemary, minced garlic, red pepper flakes, sea salt, and black pepper to create the herb marinade.
Place the tofu slices in a shallow dish or ziplock bag and pour the marinade over them, ensuring they are well coated. Marinate for at least 15 minutes, or up to 1 hour for more flavor.
Preheat a grill or grill pan over medium heat. If using an outdoor grill, lightly oil the grates to prevent sticking.
Grill the tofu slices for about 4-5 minutes on each side or until they develop nice grill marks and are heated through.
While the tofu is grilling, prepare the side salad by tossing baby spinach and cherry tomato halves together in a serving bowl.
Once the tofu is done, serve it alongside the spinach and tomato salad for a balanced meal.
Optional: Drizzle a bit of the leftover marinade (if any) on top of the tofu before serving for added flavor.
Nutrition Facts
Calories |
1019 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.5 g | 96% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1278 mg | 56% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 7.2 g | ||
| Protein | 65.6 g | 131% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2828 mg | 218% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1406 mg | 30% | |
*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.
