Grilled Tofu with a Mediterranean Chopped Salad

Grilled Tofu with a Mediterranean Chopped Salad

6 Reviews
From: EatingWell Magazine, Summer 2004

Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors.

Ingredients 4 servings

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  • ¼ cup lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons dried oregano
  • ½ teaspoon salt, or to taste
  • 14 ounces extra-firm tofu, preferably water-packed
  • Freshly ground pepper, to taste
  • Mediterranean Chopped Salad, (recipe follows)


  • Active

  • Ready In

  1. Preheat grill.
  2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
  3. 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.
  4. Meanwhile, make Mediterranean Chopped Salad.
  5. 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 (see Tip). Serve immediately, topped with the salad.
  • To make grill marks on the tofu, rotate it 90° halfway through grilling for a cross-hatch pattern.

Nutrition information

  • Per serving: 209 calories; 16 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 9 g protein; 28 mcg folate; 0 mg cholesterol; 4 g sugars; 807 IU vitamin A; 30 mg vitamin C; 72 mg calcium; 2 mg iron; 682 mg sodium; 408 mg potassium
  • Nutrition Bonus: Vitamin C (50% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable 1 medium-fat meat 2 fat (mono) For Chopped Salad 1 vegetable 2 fat (mono)

Reviews 6

September 30, 2013
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By: EatingWell User
easy flavorful and healthy This was a super easy recipe packed with flavor and it is a new family favorite. I usually don't like olives but they were part of a whole bunch of flavors that blended together beautifully Pros: Fantastic taste Cons: My tofu was a bit old, I had trouble slicing it
July 07, 2012
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By: EatingWell User
What attracted me to this recipe was the use of tomatoes and cucumbers (my favorite). This salad was delicious and the tofu fit the salad perfectly. I marinated the tofu for about an hour. Simple and easy is just my style. A must eat again type of recipe.
June 09, 2011
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By: I-Cook 4 U
Great recipe! I added Soy sauce and Sesame oil to the marinade to expand and enhance the flavors Pros: Easy, outstanding flavor Cons: None unless you don't like Tofu
July 13, 2010
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By: EatingWell User
Perfect for a hot summer evening!
June 21, 2010
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By: EatingWell User
I was really looking for this type of recipe of tofu. Great.
January 23, 2010
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By: EatingWell User
This tofu is awesome! I drained it and put it between two plates and a paper towel for maybe 15 minutes to get some extra moisture out. I marinated it for 30 minutes tops and then my husband grilled it, which he said was very easy using a spatula. After it was grilled my daughter made the comment that it smelled like hamburgers, and I have to agree. The taste was so good, I can't imagine how flavorful it will be after I get the chance to marinate it for hours on end. I highly recommend this recipe!
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