Marinated Tofu with Peppers & Onions | Cook for Your Life

Marinated Tofu with Peppers & Onions

Rated 5 out of 5
5 out of 5 stars (based on 10 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 13 ingredients

Marinated Tofu with Peppers and Onions is a simple way of cooking tofu. It makes for a really delicious and easy vegetarian Southwestern style lunch, that even meat eaters are guaranteed to enjoy. Prepare the...


  • 1 1-pound block of extra firm tofu, cut into ½-inch slices (see Chef tips)
  • 1 large red pepper, deseeded and sliced
  • ½ large red onion, peeled and sliced
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • ⅔ cup fresh cilantro, chopped
  • ¼ cup fresh mint, chopped
  • ½ cup lemon juice
  • 6 cloves garlic, chopped
  • 3 teaspoons ground cumin
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne, to taste (optional)
  • 2 teaspoons agave syrup
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Nutrition Facts


310 cals


21 g

Saturated Fat

3 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

10 g


17 g


6 g


5 g


20 g


541 mg


  1. Prepare the marinade as outlined here.
  2. In a re-sealable plastic bag, combine the tofu, red pepper, red onion, salt and pepper and 1/4 cup of the marinade. Shake the bag around until well coated. Let sit to marinate for at least 20 minutes.
  3. Preheat the oven to 450 degrees.
  4. Spread the tofu and vegetables on a baking sheet and bake in the oven for 20 to 30 minutes, flipping the tofu halfway through.
  5. Serve with whole wheat tortillas, sliced avocadoes and the reserved marinade as sauce.

Chef Tips

While making the marinade, drain the tofu. It will absorb more of the marinade’s flavor. Here’s how:
Cover a cutting board with a couple layers of paper towels. Set it next to the sink.
Add a chopstick or other utensil under one side of the board to tilt it slightly so that any water from the tofu drains into the sink. Lay the block of tofu on the board and cover with more paper towels.
Lay a second board on top of the tofu + a weight of some sort. Use bottles of water. Leave the tofu like this for about 30 minutes.
Pat the tofu dry, slice and proceed with the recipe as above.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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