Tofu Feta Recipe
Calcium-rich feta cheese is one of the healthier cheeses you can eat, and its briny tang makes it a perfect complement to a variety of vegetables, whether served warm or cold. However, not everyone can tolerate dairy, and more and more people are looking to enrich their diets with plant-based swaps. That is where recipe developer Miriam Hahn's tofu version of feta cheese comes in. Made from pressed, extra-firm tofu and spiced with a combination of Mediterranean flavors including garlic, oregano, lemon, and extra virgin olive oil, you probably won't mistake it for feta cheese, but Hahn promises it will "give you the same type of feeling when eating it."
"Tofu feta is great for people who eat plant-based or anyone who avoids dairy," explains Hahn, who is not only a recipe developer but a private practice wellness coach specializing in plant-based lifestyles. It's also a great option for those who are otherwise willing and able to consume dairy. Whereas feta is high in sodium, saturated fat, and cholesterol, explains Hahn, tofu is not. Moreover, tofu is also rich in essential amino acids, iron, calcium, manganese, phosphorus, magnesium, copper, zinc, and Vitamin B1.
Gather your ingredients for tofu feta
To make Hahn's recipe for tofu feta, the first thing you'll need is a 14-ounce package of extra firm tofu, preferably organic. It will be diced to resemble pieces of feta cheese, but before we get to that, you'll want to press out any excess water.
For the marinade, you'll need the juice of a lemon, three tablespoons of olive oil, a teaspoon of salt, a teaspoon of garlic granules or powder (Hahn points out that garlic granules are more flavorful than garlic powder, but the choice is yours to make), half a teaspoon of oregano, and half a teaspoon of pepper.
Here is how to prep the tofu
This recipe calls for extra firm tofu that has been pressed for about 20 minutes. To press your tofu, take it out of the package and discard the water that it's packed in. Apply a tofu press to the block of tofu for about 20 minutes. If you don't have a tofu press, use this method: Place the block of tofu into a shallow bowl or a plate with a deep rim, cover it with another plate, put something heavy on top of the plate, such as a heavy book or a cast-iron skillet, and let it sit for about 20 minutes. After pressing, discard the water.
Mix the magically feta-esque marinade, and dice your tofu
For Hahn's recipe for this incredible tofu feta that really can pass for actual feta, you'll be juicing a lemon. For this step, Hahn recommends a "handheld lemon juicer," which is her "favorite kitchen tool" because it helps support her efforts to drink warm lemon water each morning. Add the oil, salt, garlic powder or granules, dried oregano, and black pepper to the lemon juice, and stir to combine. Dice up the tofu into small cubes, and transfer the cubes to a medium-sized mixing bowl.
Marinate your tofu to give it the feta cheese flavor
Pour the marinade over the tofu cubes, and stir gently to combine. Cover the bowl, and place it in the refrigerator to marinate. The longer you marinate the tofu, the more that it will pick up the Mediterranean flavors of the marinade, Hahn points out to Health Digest. So, if you have the luxury of time, by all means, let your tofu marinate longer, including overnight.
That said, after one hour, your tofu feta will be ready to serve — whether as is or crumbled. Use it in salads, pastas, and anything else you would otherwise put feta cheese in.
- 1 (14-ounce) block extra firm tofu
- juice of 1 lemon
- 3 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon garlic granules or powder
- ½ teaspoon oregano
- ¼ teaspoon pepper
- Drain and press the tofu for around 20 minutes.
- Juice the lemon.
- Mix the lemon, oil, salt, garlic powder, oregano, and pepper in a small bowl (this is the Mediterranean marinade).
- Cut tofu into cubes.
- In a mixing bowl, pour marinade over tofu cubes, and stir gently combine.
- Cover and put in the refrigerator for one hour or longer.
- Serve with other cheeses, in salads, pastas, or anything you might otherwise use feta cheese in.
| Calories per Serving | 239 |
| Total Fat | 18.8 g |
| Saturated Fat | 2.7 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 6.0 g |
| Dietary Fiber | 2.8 g |
| Total Sugars | 0.4 g |
| Sodium | 290.3 mg |
| Protein | 15.9 g |
