This high-protein marinated tofu toast delivers more nutrition and flavor than its alluring cousin, avocado toast. Change things up and give it a try!
Why make this Marinated Tofu Toast?
Avocados are a therapeutic anti-inflammatory superfood packed with fiber, healthy fats, and potassium. Plus they taste wonderful and buttery. However, they are not so high in protein, so why not change up the routine and mash some marinated tofu instead? If you already made some for my Superfood Mediterranean Breakfast you can easily make this protein-packed alternative to avocado toast, Marinated Tofu Toast!
If you don’t have my juicy Za’atar Marinated Tofu on hand, now is a great time to give it a try. You can marinate an entire block of tofu, or just use 1/2 of the block and save the other half for another application. The great thing about marinated tofu is it will last in the fridge for the entire week. So you can use it on a salad, make this toast another day, and on another day throw some into a curry or soup you make. It’s got some oil in it and is nicely spiced so it’s versatile. Heck, you can also make a great plate of scrambled tofu from this marinated tofu.
Tofu Nutrition vs. Eggs vs. Avocados
This chart kind of looks like a nutrition lesson, and I’m not a nutritionist, but I’m excited to share with you all the benefits of tofu from a nutritional standpoint, and how tasty it can be as an alternative to eggs or avocado. For one, it’s lower fat and higher protein than eggs and avocado, and also, I would argue that while all three have some seriously important nutrients, tofu takes the cake. It is the only of the three, that contains over 50% of the RDA for some nutrients (manganese, calcium) and over 30% for others (iron, potassium).
Especially for those of you who don’t like the flavor (or smell) of eggs, and I know quite a few of you, tofu is a great high-protein choice, whether you consider yourself a vegetarian of any persuasion or not. I also want to debunk the notion some hold that tofu is boring and tastes like nothing. Its many health benefits, ability to taste great, ease of prep, and low cost are strong reasons you should come along and give this marinated version of tofu a try!
Quick Pickled Vegetables for this Marinated Tofu Toast
Any vegetable can be “quick” pickled. Here I used a single serving amount of purple cabbage thinly sliced. You could slice onions, or I’ve also used grated raw beet and carrot for a nice mix. Drizzle a couple of tablespoons of vinegar over the veggies in a bowl. You don’t need to submerge them in the vinegar (white or apple cider vinegar). Add a pinch of salt and even a smaller pinch of white sugar, then massage with your fingers to mix the concoction. Finally, leave the mixture to pickle on the counter, or place it in the fridge if you don’t need it right away. You get the flavor here, but you don’t get the benefits of fermentation, just FYI.
More ways to eat Tofu:
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Marinated Tofu Toast
Ingredients
Marinated Tofu
- 1-2 tbsp Extra virgin olive oil (amount for your taste)
- 2 tbsp Za'atar Mix (that's right, tbsp, not tsp (I use salt-free))
- 1/2 ea lemon (juice of 1/2 lemon)
- 2 tbsp capers (with a little brine (high in cancer fighting quercitin!))
- 3 tsp white miso*
Tofu Toast
- 1 slice toast of choice**
- 2 tsp olive oil (across toast)
- 1 handful microgreens***
- 2-4 oz marinated tofu (I used 3oz, mashed with fork on toast)
- 1 ea something fermented****
- 1 ea something sweet with heat*****
Method:
- Choose and toast your bread
- place the microgreens atop the toast
- drizzle a tad of olive oil over microgreens and toast
- crumble the marinated tofu and press on top of greens
- add your pickled and fermented toppings and enjoy
