Marinated Tofu With Peppers & Onions | Cook for Your Life

Marinated Tofu With Peppers & Onions

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 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 out...


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
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Nutrition Facts


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


  1. 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.
  2. 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.
  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.

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, and videos are reviewed by our oncology-trained dietitians 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