Mediterranean Diet Steamed Tofu with Soy-Ginger Sauce
Elevate your plant-based meals with this Mediterranean Diet Steamed Tofu with Soy-Ginger Sauce—a perfect fusion of health-conscious cooking and bold flavors. This recipe features tender steamed tofu as the star ingredient, infused with the zing of freshly grated ginger, the umami depth of soy sauce, and the nutty aroma of toasted sesame oil. A splash of fresh lemon juice brightens the dish, while parsley and scallions provide a pop of color and freshness. Easy to prepare in just 25 minutes, this gluten-free masterpiece is ideal for a quick, wholesome dinner. Serve warm on its own or pair with quinoa or a Mediterranean-style salad for a nutritious and satisfying meal. Whether you're enjoying the benefits of a Mediterranean diet or simply seeking a healthy tofu recipe, this dish brings delightful flavor and balance to your table.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp fresh ginger, grated
- 1 tsp toasted sesame oil
- 1 tbsp fresh lemon juice
- 2 tbsp chopped fresh parsley
- 2 tbsp chopped scallions
- 0.25 tsp cracked black pepper
- 0.25 tsp red pepper flakes (optional)
- 1 cup water
Instructions
Press the tofu: Remove the tofu from its packaging and drain the water. Place the tofu between two plates and set a heavy object on top (like a can) to press out the excess water for 10 minutes. Pat dry and cut the tofu into bite-sized cubes.
Set up a steamer: Add 1 cup of water to a pot and bring it to a simmer. Place a steaming basket or rack over the water, ensuring it doesn’t touch the liquid.
Steam the tofu: Arrange the tofu cubes in a single layer in the steaming basket. Cover with a lid and steam for 10–12 minutes until heated through and slightly firm.
Make the soy-ginger sauce: In a small bowl, whisk together soy sauce, grated ginger, sesame oil, lemon juice, black pepper, and red pepper flakes (if using). Set aside.
Assemble the dish: Once tofu is ready, transfer it to a serving plate. Drizzle the soy-ginger sauce evenly over the steamed tofu.
Garnish and serve: Sprinkle chopped parsley and scallions over the tofu for a fresh flavor boost. Serve warm as a main course or alongside a Mediterranean-inspired salad or whole grains like quinoa.
Nutrition Facts
Calories |
664 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1581 mg | 69% | |
| Total Carbohydrate | 23.3 g | 8% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 3.5 g | ||
| Protein | 66.0 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2798 mg | 215% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1334 mg | 28% | |
*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.
