Transform Your Tofu: 3 Delicious Preparations Using One Marinade

three different meals made with marinated tofu
marinated tofu in salad, scrambled and on toast

There is an easy way to prepare tofu for multiple meals that does not involve baking or frying and is satisfyingly delicious. With just one marinade, you can have tasty tofu meals throughout the week with my Za’atar Marinated Tofu!

Tofu 101

  • Tofu is made from coagulated soy milk (similar to how cheese is made). The coagulant usually contains a type of calcium, making tofu a good source of the mineral.
  • Nutrition: in comparison, tofu is lower in calories and fat, and higher in protein than eggs.
  • Nutrient-dense food: packed with polyunsaturated fat, fiber, vitamins, and minerals.
  • Cost: less than $4 a 14 oz block (for an organic, non-GMO product), which provides 2-4 servings.
  • Tofu is a convenient protein to have on hand. Unopened it will last for weeks in the fridge or freezer.
  • Freezer benefits: when you freeze a block of tofu, its structure changes. Once defrosted the frozen air pockets remain open, creating a more absorbent tofu, worth experimenting with!
  • Taste: I find unadulterated tofu has a mild and appealing taste, which I think adds to why it is so tasty once marinated. This is worth noting in case you are under the impression that plain tofu tastes bad or has a strong taste. We aren’t marinating the tofu to mask an unappealing flavor, rather, we are adding more flavor to the mildness of tofu.
three photos, one of za'atar spices, one of marinated tofu in a bowl and one of the marinade
The finished product, sandwiched between Za’atar mix and the marinade!

A bit about using white miso in the marinated tofu:

Preparation #1 Tofu Mediterranean Salad Bowl

bowl of veggies with cubed marinated tofu included
Marinated tofu with black lentils and roasted sweet potato/cauliflower

Preparation #2 Scrambled Marinated Tofu

scrambled marinated tofu on a plate with pickled veggies and tomatoes
Za’atar marinated tofu scrambled with tomatoes and quick pickled veggies

Quick Pickled Vegetables

Prep#3 Marinated Tofu Toast

marinated tofu crumbled on top of toast with microgreens and other toppings
marinated tofu toast with micro greens, pickled cabbage, candied jalapenos and capers

Marinated Tofu makes a great topping for toast (not to mention a great sandwich or burrito filling), since, unadulterated marinated tofu is deliciously juicy and flavorful! Check out my Marinated Tofu Toast post for the details on this serving idea.

More ways to eat Tofu:

One nutritious block of marinated tofu can offer multiple meal ideas for the week that are quick on preparation and satisfyingly tasty! Give Za’atar Marinate Tofu a try!

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bowl of tofu marinated with za'atar spice blend

Za’atar Marinated Tofu

AuthorKathy Marshall
Prep Time10 minutes
Cook Time15 minutes
Servings4
Calories104
There is an easy way to prepare tofu for multiple meals that does not involve baking or frying and is satisfyingly delicious. With just one marinade, you can have tasty tofu meals throughout the week!
Kitchen Tools
  • 1 whisk, helps break up the miso
  • 1 bowl, or covered to store finished product

Ingredients
 

  • 15 oz extra firm tofu (or firm)
  • 1-2 tbsp extra virgin olive oil
  • 2 tbsp za'atar mix (I use salt-free)
  • 1/2 ea lemon ((juice of 1/2 lemon))
  • 1 tbsp capers (w/some brine)
  • 3 tsp white miso

Method:  

  • Mix ingredients together with a whisk or fork. The miso is sticky and you'll need to mash it to get it to emulsify with the other ingredients. it adds wonderful flavor as well as texture to the marinade. Miso is a bit salty so you shouldn't need to add any salt to the marinade. Mix, taste, and adjust to suit yourself. I like this marinade because it is a departure from most marinates or flavorings added to tofu dishes that I encounter, which are usually soy/Asian-based flavorings.

Nutrition (an estimate)

Calories: 104kcal | Carbohydrates: 5g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Sodium: 291mg | Potassium: 190mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 74mg | Iron: 4mg | Magnesium: 36mg
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