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Marinated Tofu with Peppers & Onions

Name: Marinated Tofu with Peppers & Onions
Prep time: 20

(6 votes, average: 4.00 out of 5)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

13 ingredients

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...

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

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Nutrition Facts

Calories

310 cals

Fat

21 g

Saturated Fat

3 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

10 g

Carbohydrates

17 g

Sugar

6 g

Fiber

5 g

Protein

20 g

Sodium

541 mg

Directions

Prepare the marinade as outlined here.
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.
Preheat the oven to 450 degrees.
Spread the tofu and vegetables on a baking sheet and bake in the oven for 20 to 30 minutes, flipping the tofu halfway through.
Serve with whole wheat tortillas, sliced avocadoes and the reserved marinade as sauce.

Chef Tips

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

2 comments

Shweta Shweta says:

June 4, 2020 at 8:34 am

thanks for a great easy recipe. what can I replace agave syrup with? will honey do?

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1. CookforYourLife says:
  
  June 12, 2020 at 1:35 pm
  
  Honey is a perfect substitute! You can use substitute equal parts agave syrup with honey.
  
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