Grilled Tofu with Fresh Herb Sauce

Mediterranean Flavor on a Vegan Staple
slices of tofu on the grill with a little oil
Prep Time: 
40 minutes
Number of Servings: 
Serves 4


  • 1 cup fresh Italian parsley leaves
  • 1 cup fresh cilantro leaves
  • 1 garlic clove, chopped
  • 14 cup extra-virgin olive oil
  • 2 Tbsp lemon juice
  • Salt and freshly ground black pepper
  • 1 (14 oz) package extra firm tofu, drained
  • 1 Tbsp vegetable oil, plus additional for grill


  • Blender


  1. In a high-speed blender, purée parsley, cilantro, garlic, extravirgin olive oil, lemon juice, and salt and pepper to taste until smooth. Set aside.
  2. Slice drained tofu into 12 slices. Lay slices on a rimmed baking sheet lined with a clean kitchen towel. Top tofu slices with another clean towel. Place another baking sheet on top. Set a heavy skillet on baking sheet to remove water from tofu. After 15 minutes, remove tofu and pat dry.
  3. Brush tofu with 1 tablespoon of vegetable oil. Season to taste with salt and pepper. Lightly oil grill grates with additional vegetable oil.
  4. Grill tofu slices 3 minutes per side, or until lightly charred. Remove tofu from grill. Brush with herb sauce. Serve remaining sauce on side.
Nutrition Info: 
198 Calories, 9 g Protein, 4 g Carbohydrates, 2 g Fiber, 18 g Total fat (3 g sat), 313 mg Sodium, ★★★★★ Vitamin K, ★★ Vitamin C, Calcium, Vitamin E, Folate, Iron, Magnesium, Phosphorus


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The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.