Heart-Healthy Grilled Tofu with Herb Marinade
Elevate your plant-based meals with this Heart-Healthy Grilled Tofu with Herb Marinade, a flavorful and nutritious dish that’s perfect for any occasion. This recipe transforms extra firm tofu into a smoky, protein-packed centerpiece infused with a vibrant herb marinade made from fresh parsley, basil, garlic, and a touch of zesty lemon juice. By grilling the marinated tofu to golden perfection, you’ll achieve a satisfying texture that's both tender and slightly crisp. With just 15 minutes of prep time and customizable marinating duration, this easy recipe is ideal for busy weeknights or meal prep. Serve it with steamed vegetables or a crisp salad for a wholesome, vegan-friendly meal that’s rich in flavor, heart-healthy, and loaded with plant-based goodness. Perfect for grill enthusiasts and health-conscious cooks alike!
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Ingredients
- 14 oz Extra firm tofu
- 2 tbsp Olive oil
- 3 tbsp Lemon juice
- 0.25 cup Fresh parsley
- 0.25 cup Fresh basil
- 2 cloves Garlic clove
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 0.25 tsp Red chili flakes
- 2 tbsp Water
Directions
Step 1
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press it for about 15 minutes to remove excess moisture.
Step 2
Meanwhile, prepare the herb marinade. In a food processor, combine the olive oil, lemon juice, parsley, basil, garlic, salt, black pepper, and red chili flakes. Blend until smooth. If the mixture is too thick, add 1 or 2 tablespoons of water and blend again.
Step 3
Once the tofu is pressed, slice it into 1/2-inch thick rectangles.
Step 4
Place the tofu slices in a shallow dish and pour the herb marinade over them. Ensure all tofu pieces are evenly coated. Cover and let it marinate for at least 30 minutes in the refrigerator. For best results, marinate for 2 hours.
Step 5
Preheat your grill or a grill pan over medium-high heat.
Step 6
Once hot, lightly oil the grill grates or the pan. Place marinated tofu slices on the grill.
Step 7
Grill the tofu for about 4-5 minutes on each side until grill marks appear and the tofu is heated through.
Step 8
Remove the tofu from the grill and let it rest for a couple of minutes.
Step 9
Serve the grilled tofu hot with a side of your choice, such as steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (525.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 851.0 |
| Total Fat 62.9g | 0% |
| Saturated Fat 9.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1251.8mg | 0% |
| Total Carbohydrate 15.7g | 0% |
| Dietary Fiber 10.2g | 0% |
| Total Sugars 3.7g | |
| Protein 63.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2750.9mg | 0% |
| Iron 12.1mg | 0% |
| Potassium 1149.9mg | 0% |
Source of Calories