Spicy Baked Tofu
Yogurt marinated tofu is a flavour-packed dish with crispy on the outside and soft inside. This protein-rich dish is perfect as a snack, in wraps and salads.
Servings: 2 portions
Calories: 147kcal
Equipment
- 1 Spoon
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- ⅓ cup Greek yogurt
- 1 teaspoon paprika
- 1 teaspoon oregano
- salt as required
- 1 clove garlic peeled and minced/finely chopped
- 1 teaspoon soy sauce
- Juice from half lime
- 1 tablespoon olive oil
- black pepper powder as required
- 200 gms extra firm tofu
Instructions
- Drain the 200 gms extra firm tofu from its packaging and pat it dry with kitchen towels to remove excess moisture. Then, cut it into cubes.200 gms extra firm tofu
- In a bowl, combine ⅓ cup Greek yogurt, 1 clove garlic, 1 teaspoon oregano, salt, 1 teaspoon paprika, black pepper powder, 1 tablespoon olive oil, 1 teaspoon soy sauce and Juice from half lime .⅓ cup Greek yogurt, 1 teaspoon paprika, 1 teaspoon oregano, salt, 1 clove garlic, 1 teaspoon soy sauce, Juice from half lime , 1 tablespoon olive oil, black pepper powder
- Mix well until everything is well combined and set it aside.
- Place tofu cubes in a bowl. Add the prepared yogurt mixture and gently mix until the tofu is well coated.
- Marinate it for 15-20 minutes.
- Preheat oven to (380F) 190C and line the baking sheet with parchment/greaseproof paper.
- Spread marinated tofu cubes on a lined baking tray in a single layer with spacing between cubes.
- Put the tray in the oven and bake for 15-25 minutes until golden and crispy, flipping the cubes halfway through baking.
- Enjoy yogurt marinated baked tofu on its own or in a wrap or salad.
Notes
Tofu: Use extra firm tofu as it holds its shape better.
Extra Moisture: Make sure to press tofu to remove as much moisture as possible.
Size: Cut pressed tofu into equal cubes for even baking.
Yogurt: I used 0% fat Greek yogurt, but you could use low-fat or full-fat yogurt based on your preference.
Baking Time: Keep an eye on the tofu while it bakes, as the baking time may vary based on your oven's settings.
Marinate: Make sure to marinate the tofu coated with yogurt mixture for at least 15 minutes to allow it to absorb the flavours and enhance the taste.
Nutrition
Calories: 147kcal | Carbohydrates: 5g | Protein: 12g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 2mg | Sodium: 246mg | Potassium: 234mg | Fiber: 1g | Sugar: 2g | Vitamin A: 97IU | Vitamin C: 4mg | Calcium: 90mg | Iron: 2mg
