Za’atar Marinated Tofu

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.

Given these health benefits, convenience, low cost, ease of preparation, and last but not least, the great flavor, let’s try marinating a block of tofu to create three great meals! If you want the complete low-down on my no-cook methods of preparing tofu then check out my No-Cook Marinated Tofu Guide to Quick, Juicy Recipes

Ingredient notes

• Tofu: use firm or extra firm tofu for the best texture and marinade absorbtion. Silken tofu doesn’t work, because it is soft and won’t remain cubed, and double extra firm tofu is better for crumbling up.
• Za’atar spice mix: I do not have a recipe on the site (yet!) for making this homemade. Storebought za’atar contains a flavorful mix of dried oregano, marjoram, thyme, sumac, sesame. Some have salt and some do not. Either will work.
• White miso: this is a fermented bean paste used in Asian dishes. You can sub any miso you have on hand, but white will yield the mildest flavor. There is no other substitute for the texture and flavor it lends to the marinade.
• Capers: these little pickled unopened flower buds from a Mediterranean bush are tangy and tart. You could substitute some finely diced green olives if need be.

A bit about using white miso in the marinated tofu:

I consider white miso a magic ingredient in this marinade. It adds just the right amount of “umami” as people often say, as well as a tad of creaminess. Also, the marinade has more structure and texture which I find more appealing when eating the marinated tofu raw, versus cooked. It balances out the oil. Gauge how much to add by how much you love the salty, funky taste. It kind of disappears behind the lemon tang but rounds out the flavor profile of this marinated tofu.

Step-by-step instructions

• Measure out all ingredients for the marinade, deciding on any substitutions as noted in “Ingredient notes” above.

• Cut tofu block into approximately 1/2″ cubes using multiple cuts. Aim to hold/keep block in tact as you cut (until finished) to make it easiest and quickest.

• To make the marinade mash the miso and capers together in a bowl with a fork. This will make the miso easier to incorporate into the mix, and distribute more caper flavor throughout.

• Use a whisk or fork to thoroughly whisk the marinate ingredients. I don’t see a need to use a blender, and have mixed it in this manner multiple times.

• Gently toss the cubes of tofu in the marinade (a silicone spatula is great because it has a gentle surface). I’m probably being overly cautious, but this is to prevent the cubes from breaking up.

• Store the marinated tofu in a sealed container in the fridge for as long as needed to use throughout the week. Confused by the olives and cheese cubes? I put those in there for when I want a quick snack of tofu/cheese/olives!

Tofu Mediterranean Salad Bowl

One of my favorite ways to eat marinated tofu is simply to put it in a salad. Feel free to eat it on your favorite salad of any type (including a simple green salad). My Tofu Mediterranean Salad bowl is my favorite:

Ingredients :

Cooked Legumes: My favs are black lentils or hummus ¼-½ cup.

Super Protein: Marinated Tofu 3-5 oz.

Greens: I’m favoring microgreens (other choices are arugula and spinach) couple of grabs

Starchier Vegetables: I’m loving roasted vegetables, like sweet potatoes and cauliflower shown above

Superfoods: extra virgin olive oil 2 tsp or up to a Tblsp, olives 3-5, capers 1-3 tsp.

Aromatics/spices: I’m using Za’atar spice mix (can’t get enough) and lemon, sprinkled and squeezed on top along with a drizzle of olive oil

Scrambled Tofu

If you are craving something warm and crispy, then try scrambling your marinated tofu. It’s as simple as heating up your skillet and tossing the marinated tofu in the pan. Use a fork to mash the tofu cubes into small pieces (or mash before you put them in the pan if you are using a non-stick). No need to pre-oil the pan, as the marinade contains oil. Since tofu contains quite a bit of water, let it sizzle away for a few minutes and then toss the scramble a few times, until it looks browned and crispy. Here I added chopped artichoke hearts into the scramble and served with tomatoes and some quick pickled cabbage/beets/carrots.

Quick Pickled Vegetables

Any vegetable can be “quick” pickled. 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 couple of pinches of salt and even a smaller pinch of white sugar, then massage with your fingers to mix the concoction. 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.

Marinated Tofu Toast

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.

Full recipes using marinated tofu:

• Tofu Sushi Hand Rolls
• Superfood Mediterranean Breakfast
• Marinated Tofu Toast
• Miso Mushroom Ramen Soup

If you’d rather try a recipe using cooked tofu:

• Tofu Lettuce Wraps
• Tofu Stuffed Squash