Low Sodium Delicious Marinated Tofu
Savor the perfect balance of flavor and health with this Low Sodium Delicious Marinated Tofu recipe. Designed to pack bold, savory taste without the excess salt, this dish pairs protein-rich extra-firm tofu with a tangy marinade of fresh lemon juice, low sodium soy sauce, and a hint of natural maple syrup. Aromatic garlic, dried thyme, and oregano elevate the dish with nuanced herbaceous notes, while a touch of olive oil ensures golden, crispy perfection when baked. Ready in under an hour of hands-on time, this tofu is perfect for meal prep, adding a satisfying bite to salads, grain bowls, or as a standalone snack. With its healthy, plant-based appeal and low sodium content, this recipe makes flavorful eating wholesome and guilt-free.
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Ingredients
- 14 oz extra-firm tofu
- 3 tbsp fresh lemon juice
- 3 tbsp low sodium soy sauce
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 3 cloves garlic, minced
- 0.5 tsp ground black pepper
- 1 tsp dried thyme
- 1 tsp dried oregano
Directions
Step 1
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top and allow it to press for at least 15 minutes to remove excess moisture.
Step 2
In a medium-sized bowl, combine the lemon juice, low sodium soy sauce, olive oil, maple syrup, minced garlic, ground black pepper, dried thyme, and dried oregano. Mix well to form the marinade.
Step 3
Cut the pressed tofu into 1-inch cubes and add to the bowl with the marinade. Gently toss to coat the tofu evenly, then cover and refrigerate for at least 1 hour, or up to 8 hours for more flavor.
Step 4
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 5
Arrange the marinated tofu cubes on the prepared baking sheet in a single layer.
Step 6
Bake the tofu for 20-25 minutes, flipping halfway through, until the edges are crispy and golden brown.
Step 7
Remove from the oven and let cool slightly before serving.
Step 8
Serve the marinated tofu warm, either on its own, in a salad, or as part of a grain bowl.
Nutrition Facts
| Serving size | (544.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 930.9 |
| Total Fat 60.2g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1792.1mg | 0% |
| Total Carbohydrate 39.5g | 0% |
| Dietary Fiber 10.7g | 0% |
| Total Sugars 17.1g | |
| Protein 67.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2767.4mg | 0% |
| Iron 12.8mg | 0% |
| Potassium 1224.9mg | 0% |
Source of Calories