Feta-Style Marinated Tofu

This is your sign to boil your tofu before marinating it, so you end up with a flavorful feta-style marinated tofu that gets the flavor into your tofu.

Traditionally, tofu recipes found in Western cultures try to treat the tofu similar to how you would meat. However, tofu doesn’t really behave in the same way. Tofu is truly it’s own thing and the protein structure behaves differently compared to meat. Understanding this is the key to better flavoring your tofu.

So if you struggle with the taste and texture of your tofu, have you given boiling your tofu a try? It might seem counterintuitive to use water on something you want to get the water out of, but this process is based in science.

Flavoring Your Tofu: The Boiling Method

When heat is applied, the protein network of tofu opens up and allows excess water to be drawn out of the tofu. That open structure also provides an opportunity for flavor to come in. So, at the same time, if we are putting that tofu into a solution that has a high concentration of salt, by diffusion, some of that salt will travel into the tofu to flavor it.

In a way, it’s similar to how we cook pasta in generously salted water. The end goal, is getting some of that salt to penetrate the pasta, which does improve the taste of the overall pasta dish you might be making.

Why You’ll Love This Marinated Tofu

• Designed to help better flavor your tofu. It involves boiling your tofu in something salty. Much like pasta, boiling the tofu in a salty liquid gets just enough salt in to flavor it properly compared to traditional cold marinating techniques.
• A tasty way to get in more plant-protein. Keep this on hand in the fridge so you can easily add some protein to any meal. I particularly find this a helpful addition to bean based meals to help amplify the total protein.
• Customize the flavors. Use the basic idea as a template and modify the flavors based on your preference.

Key Ingredients and Substitutions

• Tofu: To really maximize on the protein, I used super firm tofu. Extra firm tofu also works great, but I would recommend pressing it for at least 20-30 minutes before starting this recipe.
• Lemon: Fresh is best, but you can use bottled lemon juice if you prefer.
• Miso Paste: Yellow or white miso is preferred. I would avoid using red miso as the flavor is much stronger than what we would need flavor wise in this recipe.
• Garlic: If you don’t want to use fresh garlic, sub it out for 1/2 tsp dried garlic.
• Vinegar: I find that the flavor comes out best using apple cider vinegar. Red wine vinegar may also work here.
• Nutritional Yeast: Adds extra umami flavor and protein.
• Herbs: I like using dry oregano and dry basil. Alternatively, parsley and dill would be lovely in this.
• Extra Virgin Olive Oil: This will help with the mouth feel while also balancing the acidity. You can use a neutral oil if desired. This can be omitted, but note that you may find this more tangy in flavor as a result.

How to Make a Feta-Style Marinated Tofu

Boil the tofu: Cube the tofu and place in a saucepan with 3 cups of water and 2 tsp salt. Bring to a soft rolling boil and cook for 10 minutes. Drain the tofu for 5 minutes in a mesh sieve.

Mix the marinade: Whisk together the garlic, lemon, miso, vinegar, oil, nutritional yeast, oregano, basil, red pepper flakes, and 1/2 tsp salt in a small bowl.

Marinate the tofu: Add the warm drained tofu to a storage container then pour the marinade over top. Using a soft spatula, carefully toss the tofu to fully coat. Marinate overnight in the fridge (at least 8 hours) before enjoying.

Expert Tips

• Boil your tofu. While you can just stick the tofu directly in the marinade, taking the few minutes to boil the block in salted water actually helps to significantly improve the taste and texture of your tofu. The salt pushes its way into the tofu as it heats up, then the excess water pushes out as it cools.
• Stir or shake every few hours. I like to shake or stir the tofu in it’s marinade every few hours just to make sure that the flavors are evenly distributed. You only need to do this
• Your oil may solidify in the fridge. This does not mean that your oil is bad or that it is low quality. If you notice it does get solid, just allow the container of tofu to sit at room temperature for a few minutes to help it loosen up.

How long does this tofu last in the fridge?

Keep the tofu and marinade in an airtight container in the fridge for up to 7 days. Not always, but sometimes you may notice that the oil solidifies in the fridge. Just allow the tofu to come to room temperature and the oil should return to its natural state.

Make It Balanced

This is a regular addition in my fridge. I use it as a way to add some extra protein and iron to various dishes. Here are some ideas:

• Use it to top different salads or nourish bowls
• I love it as an addition to a Antipasto Bean Salad in place of regular cheese
• Great on top of this orzo salad

Watch Me Make This Recipe

Recipe videos provide a general idea for recipe preparation. Please read the full recipe instructions and notes for the most accurate recipe results.

More Fun with Tofu

• Tofu Vegetable Pancakes
• Crispy Citrus Shredded Tofu
• Shredded Tofu Tinga Tostadas
• Chipotle Agrodolce Tofu Skewers with Avocado Mango Salsa
• Pica Tofu

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

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