Oil and salt-free perfect crispy tofu recipe
Okay, let's be completely honest, tofu sometimes gets a bad rap. “It’s too bland,” or “I’ve tried it but I find it boring,” or the worst one of the lot “it tastes like cardboard"... We've heard it all! But here's the real truth: tofu is simply a blank canvas just waiting for the right flavour explosion!
So what’s the key to incredible tasting tofu? Season it well with your favourite flavourings and transform tofu from tasteless to delicious!
A great marinade is what will pack in the flavour and leave you coming back for more. Unfortunately, most recipes rely heavily on unhealthy ingredients such as oil or excess sodium from soy sauce or tamari.
Reasons to avoid excess oil and sodium:
Oils: Oil is calorically dense, filling up on oily foods may mean missing out on nutrient-rich whole foods like fruits, vegetables, and legumes. In addition, coconut and palm oils can raise your cholesterol levels, which leads to an increased risk of heart disease.
Sodium: High sodium intake can lead to high blood pressure, a major risk factor for heart disease, stroke, and kidney disease. Too much sodium can cause your body to hold onto excess water, leading to uncomfortable bloating and swelling.
That's why we're sharing our amazing tofu marinade recipe that's oil-free, salt free but most importantly it's bursting with flavour AND good-for-you ingredients! This recipe is so simple, so delicious, and so versatile, you'll want to put it on everything!
Why This Marinade is the best:
Oil-Free: Keeps things light and healthy, perfect for those watching their fat intake (without sacrificing taste!)
Low Sodium: Say goodbye to soy sauce overload! We're using seasonings to boost flavour that won't send your sodium levels through the roof.
Quick & Easy: Whip up this marinade in minutes with just a few simple ingredients.
Versatile: Use it for stir-fries, salads, sandwiches, or anything that needs a protein punch.
Seriously Delicious: Trust us, this marinade will make you fall in love with tofu all over again!
If you’ve been searching for a healthy, delicious way to prepare tofu, look no further. We think you’ll love this recipe as much as we do! Now, let’s get started…
Ingredients:
400g firm or extra-firm tofu
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika (optional, for a smoky flavour)
1/4 tsp ground turmeric (optional, for colour)
1/4 tsp black pepper
1 tbsp nutritional yeast (optional, for a savoury “cheesy” flavour)
Instructions:
Press the tofu for 15 minutes to remove excess water and then chop into cubes.
Mix the marinade: In a bowl, combine apple cider vinegar, lemon juice, garlic powder, onion powder, paprika, turmeric, black pepper, and nutritional yeast. Add a splash of water if the marinade feels too thick.
Coat the tofu: Toss the tofu pieces in the marinade, ensuring they’re evenly coated.
Cook the tofu: Bake at 200°C (400°F) for 20 minutes, flipping halfway through.
Looking to create delicious, healthy, vegan meals without excess oil and sodium? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.
We also have set meal plans that will help you meet your nutritional needs to fuel your health and fitness goals. Or if you want meals specifically made just for you then please get in touch for a personalised meal plan.
Take it one step further and invest in yourself. We currently have limited spaces available for new coaching clients and we would LOVE to work with you!
Paul & Gemma
Hench Herbivore
Oil-Free Marinated Tofu
Ingredients
- 400g firm or extra-firm tofu
- 1 tbsp apple cider vinegar
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp smoked paprika (optional, for a smoky flavour)
- 1/4 tsp ground turmeric (optional, for colour)
- 1/4 tsp black pepper
- 1 tbsp nutritional yeast (optional, for a savoury "cheesy" flavour)
Instructions
- Press the tofu for 15 minutes to remove excess water and then chop into cubes.
- Mix the marinade: In a bowl, combine apple cider vinegar, lemon juice, garlic powder, onion powder, paprika, turmeric, black pepper, and nutritional yeast. Add a splash of water if the marinade feels too thick.
- Coat the tofu: Toss the tofu pieces in the marinade, ensuring they're evenly coated.
- Cook the tofu: Bake at 200°C (400°F) for 20 minutes, flipping halfway through.
Nutrition Information
Notes
Looking to create delicious, healthy, vegan meals without excess oil and sodium? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.
