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lemon mustard tofu with herbs and farro

Lemon Mustard and Herb Marinade for Tofu

Use extra firm tofu and press it before cutting to remove excess water. When I have time, I prefer to allow the tofu to marinate for a couple hours or more.
5 from 2 votes
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Keyword: lemon, mustard, plant-based, tofu
Prep Time: 12 minutes
Cook Time: 9 minutes
Total Time: 21 minutes
Servings: 4 servings
Calories: 250kcal
Author: Jill Weisenberger


For the tofu

  • 1 block 16 ounces extra firm tofu (pressed) and cut into about 32 squares
  • 1 tablespoon extra virgin olive oil

For the marinade

  • 5 tablespoons lemon juice
  • 1 tablespoon Dijon or other favorite mustard
  • 4 garlic cloves chopped or crushed
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon coarse black pepper
  • 3 tablespoons extra virgin olive oil


  • While the tofu is pressing to remove the excess water, prepare the marinade. In a small bowl, whisk together all marinade ingredients. Alternatively, place the ingredients in a jar with a lid and shake vigorously.
  • After cutting the tofu into squares, transfer the marinade and the tofu to a shallow glass container with a lid or a plastic bag with a tight seal. Marinate the tofu in the refrigerator for at least 60 minutes, but you can leave it over night.
  • Heat a large nonstick skillet over medium-high heat. Add the olive oil and swirl. Using tongs, quickly put the tofu in a single layer in the pan. Cook 4 to 5 minutes or until the tofu is browned on one side.
  • Quickly turn the tofu pieces over and cook for another 3 minutes or until browned on both sides. To allow for even cooking, push the center cubes to the outside and push the outside pieces inward (the center of the pan is the hottest). Turn off the heat, add the remaining marinade and mix well.
  • Serve over quiona, brown rice, farro or other whole grain or serve hot or cold as part of a green salad.


I usually serve this for dinner with farro, brown rice or quinoa. And I love the leftovers for lunch with a salad. Sometimes I'll heat both the tofu and leftover whole grain and toss them with my salad greens, and sometimes I eat the tofu cold in my salad.


Serving: 1/4 recipe | Calories: 250kcal | Carbohydrates: 7g | Protein: 12g | Fat: 20g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 214mg | Fiber: 2g