Lemon-Garlic Tofu with Arugula Salad is a fresh and zesty dish that brings together crispy tofu tossed in a bright lemon and garlic sauce, paired with peppery arugula leaves. It’s a light but satisfying meal that is full of flavor and perfect for when you want something simple yet delicious.
I love this recipe because the tofu soaks up the lemon-garlic dressing, making each bite tangy and full of zest. The arugula adds a nice peppery crunch that balances the softness of the tofu really well. I usually like to squeeze a little extra lemon over the top just before serving—something about that fresh lemony brightness just wakes up the whole dish.
This meal is great for lunch when you want something quick but still healthy. Sometimes I throw in some cherry tomatoes or a sprinkle of toasted nuts for extra texture and color. It’s one of those easy dishes I keep coming back to because it’s light, refreshing, and makes me feel good after eating it.
Key Ingredients & Substitutions
Tofu: Firm or extra-firm tofu works best because it holds its shape and crisps nicely. If you can’t find tofu, tempeh is a good substitute but has a nuttier taste and firmer texture.
Garlic and Lemon: Fresh garlic and lemon zest/juice give this dish its bright, tangy flavor. Bottled lemon juice is okay in a pinch, but fresh always tastes better.
Arugula: Arugula adds a peppery bite that balances the mild tofu. If you prefer milder greens, baby spinach or mixed salad greens work well too.
Olive Oil: Use good-quality olive oil for flavor and frying. Avocado oil can be used if you want a neutral taste or higher smoke point.
How Do You Get Crispy Tofu Without It Sticking or Falling Apart?
Pressing and drying tofu before cooking is key. It removes water so the tofu crisps up rather than steams.
- Wrap tofu in a kitchen towel and press with something heavy for 15+ minutes.
- Cut tofu into evenly sized cubes for uniform cooking.
- Use a non-stick pan and enough oil to prevent sticking.
- Cook tofu on medium heat without moving it too much to get a good crust.
- Turn cubes gently with a spatula once edges look golden to avoid breaking.
These steps help tofu stay crispy and tasty in the lemon-garlic marinade.
Equipment You’ll Need
- Pressing weight or tofu press – I use this to squeeze out excess moisture so the tofu gets crispy.
- Large mixing bowl – perfect for mixing the marinade and tossing the salad ingredients.
- Non-stick skillet – helps the tofu fry up evenly and prevents sticking without extra hassle.
- Measuring spoons and zester – essential for accurate flavoring and capturing fresh lemon zest.
- Spatula or tongs – makes flipping the tofu easy without breaking it apart.
Flavor Variations & Add-Ins
- Swap tofu for grilled chicken or shrimp for a non-vegetarian version that still pairs beautifully with lemon and greens.
- Add roasted sweet potatoes or chickpeas for extra carbs and fiber—great for a more filling meal.
- Mix in cherry tomatoes or sliced radishes for color and crunch in the salad.
- Sprinkle crumbled feta or goat cheese over the salad for a creamy tang that complements the lemon.
Lemon-Garlic Tofu with Arugula Salad
Ingredients You’ll Need:
For the Tofu:
- 14 oz (400 g) firm or extra-firm tofu, pressed and cut into 1-inch cubes
- 2 tbsp olive oil (plus extra for frying tofu)
- 3 cloves garlic, minced
- Zest of 1 lemon
- Juice of 1 lemon (about 3 tbsp)
- 1 tsp dried Italian herbs or oregano
- ½ tsp red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
For the Salad:
- 4 cups fresh arugula leaves, washed and dried
- ¼ cup thinly sliced red onion (optional)
- 1 tbsp capers (optional)
- 1 tbsp toasted almonds or pine nuts (optional garnish)
Time Needed
About 15 minutes for pressing tofu and prepping ingredients, 15 minutes marinating, and 10 minutes cooking—roughly 40 minutes total.
Step-by-Step Instructions:
1. Press the Tofu:
Wrap the tofu in a clean towel or paper towels and place a heavy pan or tofu press on top. Let it press for at least 15 minutes to remove excess moisture. This helps the tofu get crispy when cooked.
2. Prepare the Marinade:
In a bowl, whisk together olive oil, minced garlic, lemon zest and juice, dried herbs, red pepper flakes (if using), salt, and pepper until well combined.
3. Marinate the Tofu:
Place tofu cubes in a shallow dish. Pour half of the marinade over the tofu and gently toss to coat. Let the tofu soak up the flavors for at least 15 minutes.
4. Cook the Tofu:
Heat a tablespoon of olive oil over medium heat in a non-stick skillet. Add the marinated tofu cubes in a single layer and fry for 3–4 minutes on each side until golden and slightly crisp. Remove tofu and set aside.
5. Assemble the Salad:
In a large bowl, toss the arugula with the reserved marinade. Add sliced red onion and capers if you like. Season with salt and pepper to taste.
6. Plate and Serve:
Serve the crispy lemon-garlic tofu alongside the dressed arugula salad. Sprinkle toasted nuts over the top for added crunch if desired, and add a lemon wedge for extra zest.
Enjoy your fresh and tasty Lemon-Garlic Tofu with Arugula Salad—it’s light, bright, and perfect for any day!
Can I Use Frozen Tofu for This Recipe?
Yes! Freezing tofu changes its texture, making it chewier and more porous, which some people love. Just thaw it completely, press out excess water, and proceed with the recipe as usual.
How Long Can I Store Leftovers?
Store any leftover tofu and salad separately in airtight containers in the fridge for up to 3 days. Toss the salad fresh before serving to keep the greens crisp.
Can I Make This Recipe Gluten-Free?
Absolutely! This recipe is naturally gluten-free, but double-check any dried herbs or additional ingredients you use to ensure they contain no hidden gluten.
What Can I Substitute for Arugula?
If you don’t have arugula, baby spinach, mixed greens, or watercress make great alternatives. Each will bring its own unique flavor and texture to the salad.