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Grilled Tofu with a Mediterranean Chopped Salad

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Submitted by happyzhangbo

Grilled marinated tofu with a Mediterranean chopped salad of tomato, cucumber, kalamata olives and parsley. Bright vegetarian main with Greek flavors.

YIELD

4 servings

PREP

10 min

COOK

10 min

READY

40 min

Grilled tofu lives or dies on the marinade and the char. This one gets both right: a lemon-garlic-oregano marinade that tastes distinctly Mediterranean, and a hot grill that gives the tofu the browned crust that turns it from bland to craveable.

Reserving 2 tablespoons of the marinade for basting is the secret weapon. The tofu needs moisture during grilling because extra-firm tofu dries out fast over direct heat. Basting every couple of minutes keeps the surface moist and lets more flavor soak in as the block cooks.

The chopped salad underneath is essentially a deconstructed Greek salad minus the feta. Tomato, cucumber, scallion, parsley, kalamata olives, with a white wine vinegar-olive oil dressing. It provides juicy, briny contrast to the hot grilled tofu, so every bite has something going on.

Kitchen Tips

  • Press the tofu before marinating to squeeze out as much water as possible. Wrap in a clean towel, weight it with a heavy pan for 20 minutes, then slice. Drier tofu absorbs more marinade.
  • Oil the grill rack well. Tofu sticks harder than meat, and scraping the char off the grates instead of the tofu is a major loss of flavor.
  • Grill on medium-high heat, not nuclear. Blasting tofu burns the surface before the inside warms through.

Variations

  • Add crumbled feta to the chopped salad for a richer, more authentic Greek version.
  • Swap kalamatas for Castelvetrano olives for a milder, buttery olive note.
  • Serve over warm pita bread or couscous for a full-meal presentation.

Ingredients

¼ 59
CUP ML LEMON JUICE
1 15
TABLESPOON ML EXTRA-VIRGIN OLIVE OIL
3 3
CLOVES CLOVES GARLIC
minced
2 10
TEASPOONS ML OREGANO
dried
1
X SALT
to taste *
1
X BLACK PEPPER
freshly ground to taste *
14 404.6
OUNCES ML/G TOFU
extra-firm, water packed
Mediterranean chopped salad
2 2
MEDIUM MEDIUM TOMATOES
seeded and diced
1 237
CUP ML CUCUMBERS
diced seedless
¼ 59
¼ 59
CUP ML PARSLEY LEAVES
coarsely chopped fresh
¼ 59
CUP ML KALAMATA OLIVES
pitted and coarsely chopped *
2 30
TABLESPOONS ML EXTRA-VIRGIN OLIVE OIL
1 15
TABLESPOON ML WHITE WINE VINEGAR
¼ 1.3
TEASPOON ML SALT
1
X BLACK PEPPER
to taste *

Directions

Preheat grill.

Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.

Reserve 2 tablespoons of this mixture for basting.

Drain and rinse tofu; pat dry.

Cut the block crosswise into eight ½-inch-thick slices and place in a shallow glass dish.

Add remaining marinade and turn to coat.

Cover and refrigerate for at least 30 minutes or for up to 8 hours.

Meanwhile, make Mediterranean Chopped Salad.

Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate).

Drain the tofu, discarding marinade.

Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side.

Serve immediately, topped with the salad.

Mediterranean Chopped Salad:

Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix.

Serve within 1 hour.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 193g (6.8 oz)
Amount per Serving
Calories 193 67% from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 163mg 7%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 12%
Sugars g
Protein 20g
Vitamin A 21% Vitamin C 41%
Calcium 40% Iron 13%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Carb
 
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