Mediterranean Grilled Tofu

This dish combines both cooked and raw vegan items, including some of the most flavorful ingredients in the Mediterranean cuisine. Be sure to use extra-firm tofu as it will hold up better on the grill. If a grill is not available, you can roast the tofu cutlets in the casserole dish, along with the marinade, in a 375°F oven for 20 minutes. Serve with Raw Pesto “Pasta.”

Chef Mark Reinfeld

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    • Phases234
    • 4
    • 20 Minutes
    • 10 Minutes
    • 10 Minutes
    • 40 Minutes
    •  US  Metric
  • Nutritional information per serving

    • 7g
    • 11g
    • 4g
    • 19g
    • 27g
    • 340


  • Tofu marinade:
  • 7 teaspoons tamari
  • 4 teaspoons fresh-squeezed lemon juice
  • 4 teaspoons extra-virgin olive oil
  • 4 teaspoons water
  • 1 ⅓ (14-ounce) packages extra-firm tofu, well drained
  • Mediterranean topping:
  • 4 (canned) artichoke hearts, drained and chopped
  • 1 cup seeded, drained and chopped tomatoes
  • 1 cup chopped raw spinach or arugula
  • 12 Kalamata olives, pitted and chopped
  • 2 tablespoon diced red onion
  • 1 tablespoon capers
  • 2 tablespoon basil, in chiffonade*
  • 1 tablespoon fresh minced oregano or 1 teaspoon dried
  • 1 teaspoon fresh thyme or ½ teaspoon dried
  • Dressing:
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh-squeezed lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 medium clove garlic, pressed or minced
  • ¼ teaspoon sea salt, or to taste
  • ¼ teaspoon ground black pepper
  • Garnish:
  • ¼ cup shelled pistachio nuts


  1. Preheat grill to high.

  2. Make the marinade: place the tamari, 4 teaspoons of lemon juice, 4 teaspoons of olive oil and water in a 9-inch by 13-inch casserole dish and stir well. Slice one brick of the tofu lengthwise to form 3 cutlets. Slice off a similar-size piece from the second brick; reserve the remaining tofu for another use. Place the cutlets in the casserole dish for 10 minutes, flipping occasionally.

  3. Meanwhile, make the topping: put the artichokes, tomatoes, spinach, olives, onion, capers, basil, oregano and thyme in a mixing bowl and mix gently but well.

  4. Make the dressing: in a small bowl, whisk 2 tablespoons of the olive oil, 1 tablespoon lemon juice, vinegar, garlic, salt and black pepper. Add to the topping and mix gently but well.

  5. Grill the tofu, gently flipping a few times to make sure that char marks appear on both sides, about 4 minutes per side, depending upon the temperature of the grill.

  6. Return the cutlets to the casserole dish or serving platter. Top each cutlet with half a cup of the topping and garnish with pistachio nuts.

* To chiffonade is to cut into long thin strips. Stack the basil leaves, roll them tightly, and then slice into thin strips with a sharp knife.

  • Variation 1

    Mediterranean Grilled Tempeh Follow the basic recipe, but replace the tofu with two 8-ounce packages of tempeh. Tempeh, a fermented soy product, is available in either the refrigerated or frozen section of all natural foods stores and many larger supermarkets.

  • Variation 2

    Mediterranean Grilled Portobello Mushrooms Follow the basic recipe, but replace the tofu with four large portobello mushrooms (stems removed).