Mediterranean Diet Steamed Tofu with Soy-Ginger Sauce

Experience a harmonious fusion of flavors with this Mediterranean Diet Steamed Tofu with Soy-Ginger Sauce, a recipe that redefines plant-based eating with its vibrant simplicity. Packed with protein-rich extra-firm tofu, this dish is delicately steamed to perfection, preserving its nutritious essence. The tofu is then elevated with a zesty soy-ginger sauce made from low-sodium soy sauce, freshly grated ginger, and a hint of toasted sesame oil, balanced by tangy lemon juice and a touch of optional red pepper flakes for a spicy kick. Finished with a garnish of fresh parsley and scallions, this quick and easy recipe comes together in just 25 minutes, making it a perfect low-calorie, gluten-free, and nutrient-packed meal for two. Serve it as a light main course or pair it with quinoa or a Mediterranean-style salad for a wholesome dining experience.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 14 oz extra-firm tofu
• 3 tbsp low-sodium soy sauce (or tamari for gluten-free)
• 1 tbsp fresh ginger, grated
• 1 tsp toasted sesame oil
• 1 tbsp fresh lemon juice
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped scallions
• 0.25 tsp cracked black pepper
• 0.25 tsp red pepper flakes (optional)
• 1 cup water

Directions

Step 1

Press the tofu: Remove the tofu from its packaging and drain the water. Place the tofu between two plates and set a heavy object on top (like a can) to press out the excess water for 10 minutes. Pat dry and cut the tofu into bite-sized cubes.

Step 2

Set up a steamer: Add 1 cup of water to a pot and bring it to a simmer. Place a steaming basket or rack over the water, ensuring it doesn’t touch the liquid.

Step 3

Steam the tofu: Arrange the tofu cubes in a single layer in the steaming basket. Cover with a lid and steam for 10–12 minutes until heated through and slightly firm.

Step 4

Make the soy-ginger sauce: In a small bowl, whisk together soy sauce, grated ginger, sesame oil, lemon juice, black pepper, and red pepper flakes (if using). Set aside.

Step 5

Assemble the dish: Once tofu is ready, transfer it to a serving plate. Drizzle the soy-ginger sauce evenly over the steamed tofu.

Step 6

Garnish and serve: Sprinkle chopped parsley and scallions over the tofu for a fresh flavor boost. Serve warm as a main course or alongside a Mediterranean-inspired salad or whole grains like quinoa.

Nutrition Facts

Serving size	(741.0g)

Amount per serving	% Daily Value*
Calories	664.1

Total Fat 36.8g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1581.3mg	0%
Total Carbohydrate 23.3g	0%
Dietary Fiber 10.6g	0%
Total Sugars 3.5g
Protein 66.0g	0%

Vitamin D 0IU	0%
Calcium 2797.7mg	0%
Iron 12.7mg	0%
Potassium 1333.9mg	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: 48.1%

Protein: 38.3%

Carbs: 13.5%