Servings: 4
Prep time: 20

Marinated Tofu with Peppers and Onions is a simple way of cooking tofu that makes for a really delicious and easy vegetarian Southwestern style lunch that even meat eaters are guaranteed to enjoy. You can prepare the marinade ahead of time so that if treatment has left you worn out, a good meal is literally just a baking sheet away.


  1. Prepare the marinade as outlined here.
  2. In a re-sealable plastic bag, combine the tofu, red pepper, red onion, salt and pepper and 1/4 cup of the marinade. Shake the bag around until well coated. Let sit to marinate for at least 20 minutes.
  3. Preheat the oven to 450 degrees.
  4. Spread the tofu and vegetables on a baking sheet and bake in the oven for 20 to 30 minutes, flipping the tofu halfway through.
  5. Serve with whole wheat tortillas, sliced avocadoes and the reserved marinade as sauce.


  • 1 1-pound block of extra firm tofu, cut into ½-inch slices (see Ann’s tips)
  • 1 large red pepper, deseeded and sliced
  • ½ large red onion, peeled and sliced
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • ⅔ cup chopped fresh cilantro
  • ¼ cup chopped fresh mint
  • ½ cup lemon juice
  • 6 cloves garlic, chopped
  • 3 teaspoons ground cumin
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne, to taste (optional)
  • 2 teaspoons agave syrup

Nutritional Information


310 cals


21 g

Saturated Fat

3 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

10 g


17 g


6 g


5 g


20 g


541 mg

*per serving

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Ann's Tips and Tricks

If you have the energy, while you’re making the marinade, drain the tofu. It will absorb more of the marinade’s flavor if you do. Here’s how:
Cover a cutting board with a couple layers of paper towels. Set it next to your sink.
Add a chopstick or other utensil under one side of the board to tilt it slightly so that any water from the tofu drains into the sink. Lay the block of tofu on the board and cover with more paper towels.
Lay a second board on top of the tofu + a weight of some sort – I use bottles of water. Leave the tofu like this for about 30 minutes. You’ll be amazed by how much water comes out of it.
Pat the tofu dry, slice and proceed with the recipe as above.





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