Heart-Healthy Delicious Marinated Tofu

Elevate your plant-based meals with this Heart-Healthy Delicious Marinated Tofu recipe, a perfect blend of bold flavors and nutritious ingredients! Firm tofu is infused with a mouthwatering marinade featuring low-sodium soy sauce, fresh ginger, garlic, lemon juice, and maple syrup, then baked to golden perfection for a slightly crispy finish. Smoked paprika and sesame seeds add a rich, smoky touch, while chopped green onions provide a fresh pop of flavor. This easy and wholesome main dish is low in sodium, packed with plant-based protein, and ready in under an hour, making it ideal for busy weeknight dinners or as a versatile addition to salads, grain bowls, or wraps. Indulge in this guilt-free, delicious tofu recipe that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 3 tbsp low-sodium soy sauce
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tsp smoked paprika
• 0.25 tsp ground black pepper
• 2 green onions, chopped
• 1 tbsp sesame seeds

Directions

Step 1

Press the tofu for at least 15 minutes to remove excess moisture. This can be done by wrapping the tofu block in a clean kitchen towel and placing a heavy object on top.

Step 2

Once the tofu is pressed, cut it into 1-inch cubes and set aside.

Step 3

In a medium-sized mixing bowl, prepare the marinade by combining low-sodium soy sauce, olive oil, lemon juice, maple syrup, minced garlic, grated ginger, smoked paprika, and ground black pepper. Stir well to ensure all ingredients are thoroughly mixed.

Step 4

Add the tofu cubes to the marinade, ensuring each piece is well-coated. Cover the bowl with plastic wrap or transfer everything into a resealable plastic bag.

Step 5

Marinate the tofu in the refrigerator for at least 30 minutes, though longer marination, up to overnight, will yield more flavorful results.

Step 6

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 7

Spread the marinated tofu cubes evenly on the prepared baking sheet, ensuring they are not touching each other.

Step 8

Bake in the preheated oven for 25 minutes, flipping the tofu pieces halfway through, until golden brown and slightly crispy around the edges.

Step 9

Remove the tofu from the oven and let it cool for a few minutes.

Step 10

Garnish with chopped green onions and sesame seeds before serving.

Step 11

Enjoy your heart-healthy marinated tofu as a main dish or add it to salads, grain bowls, or wraps.

Nutrition Facts

Serving size	(734.3g)

Amount per serving	% Daily Value*
Calories	799.4

Total Fat 52.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 1611.2mg	0%
Total Carbohydrate 47.3g	0%
Dietary Fiber 12.1g	0%
Total Sugars 23.7g
Protein 54.3g	0%

Vitamin D 0IU	0%
Calcium 776.2mg	0%
Iron 11.6mg	0%
Potassium 1265.1mg	0%

*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.

Source of Calories

Fat: 53.7%

Protein: 24.7%

Carbs: 21.5%