Mediterranean Diet Air Fried Turmeric Garlic Tofu

Elevate your plant-based meals with this Mediterranean Diet Air Fried Turmeric Garlic Tofu, a fragrant and healthful addition to your recipe collection. Featuring firm tofu infused with a vibrant marinade of turmeric, garlic, olive oil, and lemon juice, this dish delivers bold Mediterranean flavors in every crispy, golden bite. Air frying ensures a perfectly crunchy exterior while keeping the inside tender, all without excess oil. A hint of oregano and a fresh parsley garnish add aromatic depth and a pop of color. Ready in just 35 minutes, this versatile recipe works beautifully as a protein-packed appetizer, salad topping, or satisfying side dish. Healthy, flavorful, and easy to prepare, this turmeric garlic tofu embodies the heart of the Mediterranean diet!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 2 tablespoons Olive oil
• 1 teaspoon Turmeric powder
• 4 cloves Garlic, minced
• 1 tablespoon Lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground
• 1 teaspoon Oregano, dried
• 2 tablespoons Parsley, fresh and chopped

Directions

Step 1

Start by draining the tofu. Wrap it in a clean kitchen towel and place a heavy object on top to press out excess water for about 15 minutes.

Step 2

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

Step 3

In a medium-sized bowl, combine olive oil, turmeric powder, minced garlic, lemon juice, salt, black pepper, and dried oregano. Mix well to form a marinade.

Step 4

Add the tofu cubes to the marinade, ensuring each piece is well-coated. Allow it to marinate for 10 minutes.

Step 5

Preheat the air fryer to 375°F (190°C).

Step 6

Place the marinated tofu cubes in the air fryer basket in a single layer, ensuring they are not overcrowded. You might need to air fry in batches depending on the size of your air fryer.

Step 7

Air fry the tofu for 15-20 minutes, shaking the basket halfway through, until the tofu is golden brown and crispy.

Step 8

Once done, remove the tofu from the air fryer and transfer to a serving plate.

Step 9

Garnish the air fried turmeric garlic tofu with fresh chopped parsley before serving.

Step 10

Serve hot as an appetizer, addition to salads, or a side dish.

Nutrition Facts

Serving size	(469.7g)

Amount per serving	% Daily Value*
Calories	617.4

Total Fat 47.1g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1258.3mg	0%
Total Carbohydrate 17.7g	0%
Dietary Fiber 6.3g	0%
Total Sugars 5.4g
Protein 43.9g	0%

Vitamin D 0IU	0%
Calcium 668.1mg	0%
Iron 8.2mg	0%
Potassium 792.5mg	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: 63.2%

Protein: 26.2%

Carbs: 10.6%