Tofu with Mint Sauce

Updated: Sep 21



My absolute favorite thing about tofu is that it’s a sponge for flavor. It can easily be infused with any herbs and spices and be used in a variety of ways, like in this scrambled tofu.

From grilled and baked to pan-fried and blended in sauces. There’s no going wrong with easy tofu recipes, especially as a vegan side dish for summer barbecues!


My personal way to add unique flavors to tofu? With vegan homemade sauces or easy tofu marinades.

This tofu with mint sauce is bright and fresh, with a delicious taste and comforting aroma! It’s similar in texture to chimichurri sauce but completely different in flavor. This homemade mint sauce is smooth, lemony, garlicky, and so unique.



Serve this protein-packed simple tofu recipe with rice, bulgur, mashed sweet potatoes, roasted sweet potatoes, or grilled veggies. Perfect for summer potlucks!



See the notes section below for a crispy tofu version.



Details:


Yield: 5 servings

Prep time: 10 min

Cooking time: 5 min

Total time: 15 min


Ingredients:


1 block extra firm tofu (14 oz)

1 bunch mint

2 cloves garlic

3 tbsp olive oil

3 tbsp rice vinegar

1 tsp dried thyme

½ tsp salt

¼ tsp black pepper

Garnish: green onion and a squeeze of lime juice.


Instructions:


  1. Press and remove as much water from the tofu as possible.

  2. Cut the tofu into small cubes.

  3. Finely chop the mint.

  4. Mince the cloves of garlic.

  5. To a large bowl, add the mint, garlic, olive oil, rice vinegar, dried thyme, salt, and pepper. Mix well.

  6. Add the tofu to the bowl and mix well. Cover the bowl and let it marinate for 15 minutes in the fridge.

  7. Heat a pan. Once it’s hot, add the marinated tofu and cook for 5-8 minutes flipping it occasionally.

  8. Garnish with fresh mint and green onions.


Notes:


  1. Store in airtight containers for up to a week.

  2. For a crispy tofu version: Add the tofu cubes to a bowl with a tbsp of cornstarch and salt. Pan fry it with olive oil for a few minutes on each side and then pour the mint sauce. This would also make the sauce look brighter.


Approximate cost:


$6.75. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.


Nutrition:


*Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking.

It’s high in protein and contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals.

Whole soy foods like tofu can improve several markers of heart health. This may lead to a reduced risk of heart disease.


*Mint contains fair amounts of several nutrients and is an especially good source of vitamin A and antioxidants. Mint may also be effective at relieving other digestive problems such as upset stomach and indigestion. Several studies have shown that taking peppermint oil capsules improved the symptoms of IBS, a common digestive disorder.



Did you try this vegan tofu recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite.

82 views
  • Black YouTube Icon
  • Black Instagram Icon
  • Pinterest - Black Circle

©2019-2020 by Every Healthy Bite.