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Marinated Tofu With Peppers & Onions

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

(9 votes, average: 4.11 out of 5)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

13 ingredients

Marinating then baking is a simple way of cooking tofu, but it makes for a delicious meal that even meat-eaters can enjoy. Prepare the marinade ahead of time so that if you’re feeling worn...

Ingredients

For the marinade:

3 tablespoons olive oil
⅔ cup fresh cilantro, chopped
¼ cup fresh mint, chopped
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

For the tofu and veggies:

1 16-ounce block of extra firm tofu, drained and cut into ½-inch slices (see Chef Tips)
1 large red pepper, deseeded and sliced
½ large red onion, peeled and sliced
Salt and pepper, to taste

Missing an Ingredient?

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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

To make the marinade: In a food processor or blender, combine olive oil, cilantro, mint, lemon juice, garlic, cumin, cayenne, and agave, and puree until smooth.
Set aside ¼ cup of the marinade. In a re-sealable plastic bag, combine the remaining marinade, tofu, red pepper, red onion, salt, and pepper. Shake the bag around until the tofu is well coated. 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.

Chef Tips

While making the marinade, drain the tofu so that it will absorb more of the marinade’s flavor. Here’s how:

Cover a cutting board with a couple layers of paper towels. Set it next to the 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. (For example, bottles of water.) Leave the tofu like this for about 30 minutes. Then pat the tofu dry, slice, and proceed with the recipe as above.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

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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