Simple & Healthy Mango Marinated Tofu

Simple & Healthy Mango Marinated Tofu

Simple & Healthy Mango Marinated Tofu

This vegetarian friendly recipe uses ripe mangoes combined with a ginger marinade that gives the tofu a sweet and tangy flavor. Be sure to choose mangoes that are not overripe, they should only give slightly when squeezed. Serve the tofu with a side of brown rice and fresh steamed broccoli for a filling and delicious meal.  

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12
Calories 219 kcal



  • 4 teaspoons olive oil
  • 6 cloves garlic
  • 6 tablespoons chopped ginger
  • 1/2 cup chopped yellow onion
  • 4 large mangoes, chopped
  • 1/2 pure maple syrup
  • 2 cup vegetable broth
  • 4 tablespoons red wine vinegar
  • 1/2 cup lime juice
  • 2 cup orange juice
  • 1/2 teaspoon allspice
  • Dash of pepper
  • Dash of salt


  • 2 pounds extra-firm tofu, drained and sliced
  • 1 mango sliced
  • 1 red bell pepper, cut into long slices


  1. In a medium saucepan combine the oil, garlic, ginger and onion, and sauté over medium heat for about 5 minutes. 

  2. Add the chopped mango and sauté for another 5 minutes. 

  3. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes. 

  4. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth. 

  5. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight. 

  6. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes. 

  7. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes. 

  8. Serve with brown rice and steamed broccoli.

  9. Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.