5.0 from 183 votes
Easy Lemon Basil Tofu
This quick and easy one-pan lemon basil tofu is packed with salty, savory, tangy, and slightly sweet flavors, is super versatile, low-budget, protein-rich, and perfect for enjoying alone or alongside rice or quinoa as a hearty, healthy meal! Even better - it's ready to be enjoyed in just 15 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 3 servings
Calories: 171 kcal
Course:
Lunch , Dinner
Cuisine:
American
Ingredients
- 1 (16-ounce) package of extra firm tofu
- ¼ cup of soy sauce
- 3 tablespoons of lemon juice
- 1 teaspoon of agave or maple syrup
- 1 tablespoon of vegetable oil
- ½ large yellow or red onion sliced
- 1 small green or red bell pepper sliced
- 4 garlic cloves minced
- 1 tablespoon of minced ginger
- ¼ cup of packed basil leaves
- brown rice optional
Instructions
- Turn the tofu onto its side lengthwise and cut it into slices. Then, cut those slices into 2 triangles. This should yield between 8-16 triangles.
- In a small bowl, whisk together the soy sauce, lemon juice, and agave or maple syrup. Set aside.
- In a large frying pan over medium-high heat, heat the oil. Add the onion and bell pepper and saute for 1 minute. Stir in the garlic and ginger and saute for 1 more minute.
- Place the tofu slices directly onto the pan (scoot the veggies out of the way with a spatula) and cook for 1 minute on each side.
- Pour in the soy sauce mixture and add in the basil, cook for 3 minutes, flip the tofu slices over and cook for 3 more minutes.
- Serve over brown rice (optional).
Cup of Yum
Notes
- To make the tofu more tender: Freeze and thaw it before carrying out the recipe. This process makes for a chewier, more tender tofu texture.
- The cooking time will vary: Based on whether you prefer tender-crisp or tender veggies.
- Adjust the consistency: Based on the shape of the tofu and how you cut the veggies.
Nutrition Information
Calories
171kcal
(9%)
Carbohydrates
13g
(4%)
Protein
14g
(28%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
2g
Trans Fat
0.03g
Sodium
1178mg
(49%)
Potassium
405mg
(12%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
882IU
(18%)
Vitamin C
43mg
(48%)
Calcium
72mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 171
% Daily Value*
| Calories | 171kcal | 9% |
| Carbohydrates | 13g | 4% |
| Protein | 14g | 28% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.03g | 2% |
| Sodium | 1178mg | 49% |
| Potassium | 405mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 882IU | 18% |
| Vitamin C | 43mg | 48% |
| Calcium | 72mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.