Lemon-Garlic Tofu with Arugula Salad is a bright, fresh meal that’s full of zing and texture. The tofu is marinated in a simple lemon and garlic mix, giving it a lovely tangy and savory taste, while the peppery arugula salad adds a crisp, refreshing crunch. It’s a great combo that feels light but still satisfying, perfect for any day when you want something flavorful without feeling heavy.
I love making this dish when I want a quick, healthy meal that doesn’t skimp on taste. The lemon and garlic marinade is so easy to whip up, and it really brings the tofu to life. Plus, the arugula salad doesn’t need much—just a little olive oil and maybe some shaved parmesan or toasted nuts if I’m feeling fancy. It feels personal and fresh every time I make it, like I’m eating something made just for me.
My favorite way to enjoy this is as a lunch or light dinner, paired with some crusty bread or a scoop of rice. It’s one of those dishes that’s perfect for spring or summer, but honestly, I make it all year round. And if you’re serving friends, this recipe always seems to get compliments for being simple but special, with just the right balance of tangy and peppery flavors.
Key Ingredients & Substitutions
Tofu: Firm or extra-firm tofu is best here because it holds its shape when cooked. Pressing it removes moisture to get that nice crispy edge. If tofu isn’t your thing, try tempeh or seitan for a different texture.
Lemon & Garlic: Fresh lemon juice and zest give the dish its bright, tangy punch. Garlic adds warmth and depth. If fresh lemon isn’t available, bottled lemon juice can work, though freshness really lifts the flavors.
Arugula: This peppery green is key to the salad’s character. If you want something milder, baby spinach or mixed greens make great substitutes. Cherry tomatoes add natural sweetness and color, but any small, ripe tomato will do.
Smoked Paprika & Oregano: These add gentle smokiness and herb notes to the tofu marinade. If you don’t have smoked paprika, regular paprika or a pinch of chili powder works fine. Dried oregano can be swapped with thyme or basil based on your taste.
How Do You Get Crispy, Flavorful Tofu Without It Falling Apart?
Crisping tofu can feel tricky, but these tips make a big difference:
- Press it well: Removing extra water helps tofu crisp up instead of steaming.
- Use a non-stick or well-seasoned pan: Prevents sticking and helps develop an even crust.
- Cook over medium-high heat: This gives the tofu a nice golden-brown color without burning.
- Don’t overcrowd the pan: Give each piece space so it crisps evenly.
- Patience is key: Let tofu cook undisturbed on one side before flipping to get that gorgeous sear.
Equipment You’ll Need
- Medium bowl – perfect for whisking together the marinade so all ingredients combine smoothly.
- Whisk or fork – makes mixing the marinade quick and easy without clumping.
- Cutting board and sharp knife – for pressing and slicing the tofu safely and evenly.
- Non-stick or cast-iron skillet – I prefer it because it heats evenly and helps tofu crisp up nicely.
- Tongs or a spatula – helpful for turning and removing tofu without breaking it apart.
- Large salad bowl – to toss the greens, tomatoes, and grains easily before serving.
- Measuring spoons and cups – for accurate ingredient amounts, especially the lemon juice and zest.
Flavor Variations & Add-Ins
- Protein swap: Try grilled chicken or shrimp instead of tofu for a non-vegan option.
- Cheese or nuts: Add crumbled feta or sliced almonds for extra texture and flavor.
- Veggie boost: Mix in sliced cucumbers, bell peppers, or avocado to make it more filling.
- Spice it up: Sprinkle red pepper flakes or add chopped fresh herbs like parsley or basil for extra brightness.
How to Make Lemon-Garlic Tofu with Arugula Salad
Ingredients You’ll Need:
For the Tofu:
- 14 oz (400g) firm or extra firm tofu, pressed and cut into cubes
- 3 tbsp olive oil, divided
- 3 cloves garlic, minced
- 2 tbsp lemon juice, freshly squeezed
- 1 tsp lemon zest
- ½ tsp smoked paprika
- ½ tsp dried oregano
- Salt and black pepper, to taste
For the Salad:
- 4 cups fresh arugula
- 1 cup cherry tomatoes, halved
- ½ cup cooked grains (such as farro, brown rice, or barley), optional
- ¼ cup shredded or finely sliced radish (optional)
- 2 tbsp pine nuts or toasted nuts (optional)
- Lemon wedges, for garnish and extra brightness
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare the tofu and salad ingredients, 15-20 minutes for marinating, and 10 minutes to cook the tofu. Overall, you’ll spend around 35-40 minutes from start to finish, including marinating time, to enjoy this fresh and tasty dish.
Step-by-Step Instructions:
1. Prepare the Tofu:
Begin by pressing the tofu to remove excess water—place it between paper towels or a clean cloth and put a heavy object on top for about 15 minutes. Then, cut the tofu into bite-sized cubes, ready for marinating.
2. Marinate the Tofu:
In a medium bowl, whisk together 2 tablespoons of olive oil, minced garlic, lemon juice, lemon zest, smoked paprika, dried oregano, salt, and pepper. Gently toss the tofu cubes in this mixture until coated well. Let the tofu marinate for at least 15-20 minutes to soak up all the flavors.
3. Cook the Tofu:
Heat a non-stick or grill pan over medium-high heat. Carefully add the tofu cubes (reserve any leftover marinade). Cook them for about 4-5 minutes on each side until they are golden brown and have a slightly charred look. For extra flavor, you can lightly brush the tofu with the remaining marinade while cooking. After they’re done, remove them from the heat.
4. Prepare the Salad:
In a large salad bowl, mix together the fresh arugula, halved cherry tomatoes, cooked grains (if using), shredded radish, and pine nuts or toasted nuts. Drizzle the remaining olive oil and a bit more lemon juice over the salad. Season with salt and pepper, then toss gently to combine all ingredients.
5. Assemble and Serve:
Arrange the cooked lemon-garlic tofu cubes on top of the salad. Garnish the dish with lemon wedges on the side so you can add an extra fresh squeeze of lemon if you like. Serve immediately and enjoy a bright, delicious, and healthy meal!
Can I Use Frozen Tofu for This Recipe?
Yes! Freezing tofu changes its texture, making it chewier and more absorbent – perfect for marinating. Just thaw it completely in the fridge or under cold running water before pressing and marinating.
How Long Can I Store Leftover Lemon-Garlic Tofu?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave to keep the tofu crispy. The salad is best enjoyed fresh but can be stored separately for a day.
Can I Make This Recipe Vegan?
Absolutely! This recipe is naturally vegan and gluten-free when using gluten-free grains. Just skip nuts or replace pine nuts with seeds if you have allergies.
What Are Good Substitutes for Arugula?
If you don’t have arugula, baby spinach or mixed salad greens work well and provide a milder flavor while still adding fresh, leafy texture to the salad.
