Low Sodium Grilled Tofu with Herb Marinade
Elevate your plant-based meals with this Low Sodium Grilled Tofu with Herb Marinade, a heart-healthy and flavor-packed recipe that's perfect for summer grilling or a light dinner. This dish features extra-firm tofu infused with a zesty, aromatic blend of olive oil, fresh basil, parsley, thyme, garlic, and a hint of cumin and red pepper flakes for a subtle kick. Unlike traditional marinades, this recipe is intentionally crafted to be low in sodium, making it ideal for those mindful of their salt intake. The tofu is pressed, marinated to perfection, and grilled until golden with beautiful char marks, resulting in a satisfying smoky taste and crispy texture. Serve it alongside fresh, low-sodium sides or atop a vibrant salad for a balanced, wholesome meal that even non-vegans will adore. Whether you're hosting a barbecue or looking for a healthy weeknight option, this grilled tofu recipe is sure to become a go-to favorite!
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Ingredients
- 14 oz Extra firm tofu
- 3 tbsp Olive oil
- 2 tbsp Lemon juice
- 2 cloves Minced garlic
- 2 tbsp Fresh basil leaves, finely chopped
- 2 tbsp Fresh parsley, finely chopped
- 1 tbsp Fresh thyme, finely chopped
- 0.25 tsp Black pepper
- 0.5 tsp Ground cumin
- 0.25 tsp Red pepper flakes
Directions
Step 1
Press the tofu: Remove tofu from its package and drain the water. Wrap the tofu block in a clean kitchen towel and place on a cutting board. Set a heavy pan or a stack of books on top to press out excess water. Press for at least 15 minutes.
Step 2
Prepare the marinade: In a small mixing bowl, combine olive oil, lemon juice, minced garlic, chopped basil, parsley, thyme, black pepper, ground cumin, and red pepper flakes. Whisk until well mixed.
Step 3
Cut the tofu: Once the tofu is pressed, slice it into 8 equal slabs, approximately 1/2 inch thick.
Step 4
Marinate the tofu: Place the tofu slabs in a shallow dish in a single layer. Pour the herb marinade over the tofu, ensuring each piece is coated. Cover the dish and let marinate in the refrigerator for at least 30 minutes, preferably 1-2 hours for maximum flavor.
Step 5
Preheat the grill: Heat your grill or grill pan to medium-high heat. Lightly oil the grates to prevent sticking.
Step 6
Grill the tofu: Remove the tofu from the marinade, allowing excess to drip off. Place tofu on the hot grill and cook for 4-5 minutes on each side, or until crispy and grill marks form.
Step 7
Serve: Transfer the grilled tofu to a serving platter. Garnish with additional chopped herbs if desired and serve with your favorite low sodium side dishes.
Nutrition Facts
| Serving size | (489.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 978.2 |
| Total Fat 77.1g | 0% |
| Saturated Fat 11.7g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 0mg | 0% |
| Sodium 187.4mg | 0% |
| Total Carbohydrate 15.0g | 0% |
| Dietary Fiber 10.1g | 0% |
| Total Sugars 3.3g | |
| Protein 63.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2749.2mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 1106.2mg | 0% |
Source of Calories