Low carbVegetarian€€

Herb-Roasted Tofu with Lemon and Garlic

Prepare juicy and aromatic herb tofu with our best marinade. This herb marinade for tofu combines the freshness of lemon, garlic, and Mediterranean herbs for a perfectly balanced meal.

Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2

Recipe

MORI-NU, Tofu, silken, firm
400 g
Oil, olive, extra virgin
30 ml
Lemon juice, raw
30 ml
NUTRITIONAL YEAST
10 g
Garlic, raw
2 clove
Spices, oregano, dried
5 g
Spices, thyme, dried
5 g
Parsley, fresh
10 g
Salt, table, iodized
0.5 tsp
Spices, pepper, black
0.25 tsp

Per servingTotal
Calories:291.8 kcal583.6 kcal
Protein:17.2 g34.4 g
Carbohydrates:10.9 g21.7 g
Fiber:2.6 g5.2 g
Water:195.3 ml390.6 ml
Fat:19.9 g39.7 g
Micronutrients
Sugar:3.2 g6.3 g
Saturated fat:3.3 g6.5 g
Cholesterol:0 mg0 mg
Sodium:566.2 mg1132.4 mg
Potassium:561.8 mg1123.6 mg
Calcium:167.5 mg334.9 mg
Iron:6.5 mg13 mg
Magnesium:71.5 mg143 mg
Zinc:1.6 mg3.1 mg
Phosphorus:198.4 mg396.8 mg
Vitamin C:14.7 mg29.4 mg
Vitamin A:28.1 µg56.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Place the tofu between paper towels and weigh it down for at least 20 minutes. The more water you remove, the more marinade the tofu will be able to absorb.
2
In a small bowl, mix the olive oil, lemon juice, nutritional yeast, chopped garlic, oregano, thyme, salt, and pepper. Stir until the ingredients combine into a thick marinade.
3
Cut the pressed tofu into 1 cm thick slices or cubes. Pour the marinade over it, making sure every piece is evenly coated. Let it marinate for at least 15 minutes (longer for a fuller flavor).
4
Preheat the oven to 200 °C. Line a baking tray with parchment paper and arrange the tofu on it in a single layer.
5
Bake for 25 minutes, turning the tofu halfway through. It should be golden-brown and have slightly crispy edges when done.
6
Before serving, sprinkle the tofu with fresh parsley and, if desired, drizzle with additional lemon juice.

Nutritional benefits

Thanks to its high content of complete plant-based protein and low share of saturated fat, this dish supports the maintenance of muscle mass and cardiovascular health.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.