Lemon-Garlic Tofu with Arugula Salad is a fresh and bright dish that combines crispy tofu marinated in tangy lemon and fragrant garlic with a peppery arugula salad. The tofu gets a nice golden crust, and the lemon adds a zesty punch that really wakes up your taste buds. The salad is simple but flavorful, making this meal feel light yet satisfying.
I love how easy this recipe is to make, and it feels like a special treat even on busy weeknights. The lemony garlic tofu is one of my favorite ways to enjoy plant-based protein because it’s packed with flavor and has a great texture—crispy on the outside but tender inside. I always make sure to press the tofu well to get it extra firm before cooking.
For serving, I like to pile the tofu right on top of the fresh arugula and drizzle a little extra lemon juice or olive oil if needed. It’s wonderful as a quick lunch or a light dinner, especially when you want something that feels healthy but still tasty. This dish has become one of my go-to meals whenever I want something bright and satisfying without a lot of fuss.
Key Ingredients & Substitutions
Tofu: Firm or extra-firm tofu works best here because it holds its shape and crisps nicely. Pressing it is key to remove moisture for a better texture. If you can’t find tofu, tempeh is a good substitute with a nuttier flavor.
Lemon: Both lemon juice and zest add bright, fresh flavor. If you don’t have fresh lemons, you can use bottled lemon juice, but add less and adjust to taste for best results.
Garlic: Fresh minced garlic is ideal for that punchy flavor. Garlic powder can be a shortcut but won’t give the same vibrant taste.
Arugula: Its peppery bite balances the richness of the tofu and lemon. If you’re not a fan, baby spinach or mixed greens work well too.
Red Bell Pepper: Adds sweetness and crunch to the salad. You could swap in cherry tomatoes or cucumber for a different texture.
How Do You Get Crispy, Flavorful Tofu Every Time?
The secret is pressing, marinating, and careful cooking:
- Press tofu for at least 15 minutes to remove extra water. This lets it brown better and crisp up.
- Marinate cubes in lemon juice, garlic, and olive oil so they soak up flavor before cooking.
- Use medium heat and cook in a single layer without overcrowding the pan. This helps tofu get golden on all sides.
- Flip gently every 4-5 minutes until the tofu is nicely browned and crispy. You can brush reserved marinade on top during cooking for extra flavor.
- A non-stick skillet or cast iron pan works best here.
Equipment You’ll Need
- Kitchen towel or paper towels – I use this to press the tofu so it gets crispy and not soggy.
- Medium bowl – perfect for whisking together the marinade to coat the tofu evenly.
- Non-stick skillet or cast iron pan – helps the tofu brown nicely without sticking.
- Spatula or tongs – used to flip and handle the tofu safely while cooking.
- Small whisk or fork – for mixing the salad dressing ingredients together.
- Large mixing bowl – to toss the salad with dressing and ingredients.
Flavor Variations & Add-Ins
- Protein Swap: Try tempeh or chickpeas instead of tofu for a different texture and flavor.
- Cheese: Add crumbled feta or goat cheese on top of the salad for richness.
- Veggies: Toss in sliced avocado or roasted sweet potato for extra heartiness.
- Spices & Herbs: Sprinkle chopped basil, cilantro, or a pinch of red pepper flakes to add more flavor and heat.
Lemon-Garlic Tofu with Arugula Salad
Ingredients You’ll Need:
For the Tofu:
- 14 oz (400g) firm or extra-firm tofu, pressed and cubed
- 2 tbsp olive oil (plus more for cooking)
- 3 cloves garlic, minced
- Zest and juice of 1 lemon
- ½ tsp dried oregano
- Salt and freshly ground black pepper, to taste
For the Salad:
- 4 cups fresh arugula
- 1 cup cooked brown rice or wild rice
- ½ cup diced red bell pepper
- 1 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- Salt and pepper, to taste
- Lemon slices, for garnish
How Much Time Will You Need?
This dish takes approximately 30 minutes in total. You’ll spend about 15 minutes pressing and marinating the tofu, 10 minutes cooking it, and 5 minutes preparing the salad and assembling the meal. It’s quick, fresh, and easy to whip up!
Step-by-Step Instructions:
1. Press the Tofu:
Wrap the tofu block in a clean kitchen towel or paper towels. Place a heavy object on top, like a cast iron skillet or a stack of books. Let it sit for at least 15 minutes to squeeze out excess moisture. This step helps the tofu become firmer and crispier when cooked.
2. Marinate the Tofu:
In a medium bowl, whisk together 2 tablespoons of olive oil, minced garlic, lemon zest, lemon juice, dried oregano, salt, and pepper. Add the cubed tofu to the bowl and gently toss until all pieces are coated with the marinade. Let the tofu soak up the flavors for at least 15 minutes.
3. Cook the Tofu:
Heat a non-stick skillet over medium heat and add a small splash of olive oil. Arrange the tofu cubes in a single layer, leaving space between pieces. Cook for about 4–5 minutes on each side, turning carefully with a spatula or tongs, until each side is golden brown and slightly crispy. For extra flavor, brush the tofu with some leftover marinade during cooking. Once done, remove tofu from heat.
4. Prepare the Salad:
In a large bowl, combine fresh arugula, cooked rice, and diced red bell pepper. In a small bowl, whisk together 1 tablespoon lemon juice, 2 tablespoons olive oil, salt, and pepper. Drizzle this dressing over the salad and toss everything gently until well mixed.
5. Assemble and Serve:
Place the lemon-garlic tofu on one side of a serving plate. Add a generous portion of the arugula salad on the other side. Garnish with fresh lemon slices for a bright touch. Serve immediately, and feel free to drizzle extra lemon juice or olive oil atop the tofu or salad if you want more zing.
Can I Use Frozen Tofu for This Recipe?
Yes! Frozen tofu actually has a chewier texture that some people love. Just thaw it completely and press out the excess water before marinating and cooking.
How Do I Store Leftovers?
Store leftover tofu and salad separately in airtight containers in the fridge for up to 3 days. Reheat the tofu gently in a skillet to keep it crispy. The salad is best enjoyed fresh but can be eaten cold the next day.
Can I Make This Recipe Gluten-Free?
Absolutely! This recipe is naturally gluten-free as long as you use gluten-free soy sauce if you decide to add it to the marinade or for extra flavor.
What Can I Substitute for Arugula?
If you don’t have arugula, baby spinach, mixed salad greens, or even kale work well as alternatives in the salad.