Healthy & Special Diets > Plant-Based Protein Recipes > Tofu Recipes > Grilled Tofu Recipes

Grilled Tofu with Lemon-Herb Marinade

A flavorful and healthy plant-based meal featuring grilled tofu marinated in a vibrant lemon-herb sauce. Perfect for a light lunch or dinner, packed with protein and delicious flavors.

Prep Time
20 minutes (including pressing)
Cook Time
15-20 minutes
Servings
4
Ingredients
  • 1 block (14-16 oz), pressed Extra-firm tofu
  • 2 tablespoons Olive oil
  • 3 tablespoons, freshly squeezed Lemon juice
  • 2 tablespoons, chopped Fresh herbs (parsley, thyme, rosemary)
  • 2 cloves, minced Garlic
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper

Press the Tofu

Press the tofu to remove excess water. Wrap the tofu block in several layers of paper towels and place a heavy object (like a cast-iron skillet or books) on top for at least 15 minutes, or up to 30 minutes for best results. This will help the tofu become firmer and absorb the marinade better.

Prepare the Marinade

In a medium bowl, whisk together olive oil, lemon juice, chopped fresh herbs (parsley, thyme, rosemary), minced garlic, salt, and black pepper. Make sure the herbs are finely chopped for maximum flavor infusion.

Marinate the Tofu

Cut the pressed tofu into ½-inch thick slices. Place the tofu slices in a shallow dish or a resealable bag. Pour the lemon-herb marinade over the tofu, ensuring that all sides are coated. Marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more intense flavor. The longer it marinates, the better the tofu will taste.

Preheat the Grill

Preheat your grill to medium heat. Lightly oil the grill grates to prevent the tofu from sticking. A clean and oiled grill is crucial for achieving those beautiful grill marks.

Grill the Tofu

Carefully place the marinated tofu slices on the preheated grill. Grill for 5-7 minutes per side, or until golden brown and slightly crispy. Keep a close eye on the tofu to prevent it from burning. The grilling time may vary depending on the heat of your grill.

Serve

Remove the grilled tofu from the grill and serve immediately. Garnish with extra fresh herbs and a squeeze of lemon juice, if desired. It pairs well with a salad, rice, quinoa, or grilled vegetables.

Nutrition Facts Estimated per 100g of product

Calories: 150-180 kcal, Protein: 12-15g, Fat: 8-10g, Carbohydrates: 3-5g. Note: These values are estimates and can vary based on specific ingredients and preparation methods.

Other Important Considerations for Nutrition

Tofu is a great source of plant-based protein and contains all essential amino acids. Using fresh herbs and lemon juice adds flavor without extra sodium or unhealthy fats. Grilling is a healthy cooking method that minimizes the need for added oils.

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FAQ

  • Can I bake the tofu instead of grilling?

    Yes, you can bake the tofu at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden brown.
  • Can I use dried herbs instead of fresh herbs?

    Yes, use 1 teaspoon of dried herbs for every 1 tablespoon of fresh herbs. Keep in mind that the flavor might be slightly different.
  • How long can I store the marinated tofu?

    Marinated tofu can be stored in the refrigerator for up to 24 hours. Grill it within that time frame for best results.