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.
Ingredients
Marinade
- 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
Tofu
- 2 pounds extra-firm tofu, drained and sliced
- 1 mango sliced
- 1 red bell pepper, cut into long slices
Instructions
-
In a medium saucepan combine the oil, garlic, ginger and onion, and sauté over medium heat for about 5 minutes.
-
Add the chopped mango and sauté for another 5 minutes.
-
Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
-
Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
-
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.
-
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.
-
Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
-
Serve with brown rice and steamed broccoli.
-
Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.
