Mediterranean Diet Grilled Tofu with Herb Marinade

Savor the vibrant flavors of the Mediterranean with this Grilled Tofu with Herb Marinade, a wholesome recipe perfectly aligned with the Mediterranean diet. Featuring protein-packed extra-firm tofu infused with a zesty marinade of olive oil, fresh lemon juice, garlic, and a fragrant medley of oregano, thyme, and rosemary, this dish is a celebration of simple, healthy ingredients. Quick to prepare and grill, the tofu develops beautiful charred edges and a rich depth of flavor that pairs effortlessly with a crisp side salad of baby spinach and juicy cherry tomatoes. Perfect for weeknight dinners or al fresco meals, this recipe is both vegan and gluten-free, offering a deliciously nutritious option for your Mediterranean-inspired table.

Nutriscore Rating: 85/100

Prep Time:25 mins

Cook Time:10 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp fresh oregano, chopped
• 1 tbsp fresh thyme, chopped
• 1 tbsp fresh rosemary, chopped
• 2 cloves garlic, minced
• 0.5 tsp red pepper flakes
• 0.5 tsp sea salt
• 0.25 tsp black pepper
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved

Directions

Step 1

Begin by draining the tofu and pressing it to remove excess moisture. Place the tofu block between two paper towels and place a heavy object on top for about 15 minutes.

Step 2

Once pressed, cut the tofu into 1-inch thick slices.

Step 3

In a bowl, whisk together olive oil, lemon juice, oregano, thyme, rosemary, minced garlic, red pepper flakes, sea salt, and black pepper to create the herb marinade.

Step 4

Place the tofu slices in a shallow dish or ziplock bag and pour the marinade over them, ensuring they are well coated. Marinate for at least 15 minutes, or up to 1 hour for more flavor.

Step 5

Preheat a grill or grill pan over medium heat. If using an outdoor grill, lightly oil the grates to prevent sticking.

Step 6

Grill the tofu slices for about 4-5 minutes on each side or until they develop nice grill marks and are heated through.

Step 7

While the tofu is grilling, prepare the side salad by tossing baby spinach and cherry tomato halves together in a serving bowl.

Step 8

Once the tofu is done, serve it alongside the spinach and tomato salad for a balanced meal.

Step 9

Optional: Drizzle a bit of the leftover marinade (if any) on top of the tofu before serving for added flavor.

Nutrition Facts

Serving size	(692.9g)

Amount per serving	% Daily Value*
Calories	1018.9

Total Fat 74.5g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1278.1mg	0%
Total Carbohydrate 30.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 7.2g
Protein 65.6g	0%

Vitamin D 0IU	0%
Calcium 2828.1mg	0%
Iron 14.3mg	0%
Potassium 1405.7mg	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: 63.6%

Protein: 24.9%

Carbs: 11.5%