Be sure to press and drain as much liquid as possible before cooking the tofu (see step 2); it will better absorb the spices from the dry rub and reach its full grilling potential. Hemp seeds lend quality plant protein to zesty chimichurri and are a rich source of heart-healthy fats and fiber.

Jamie Vespa, MS, RD
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Credit: Jennifer Causey

Recipe Summary test

30 mins
45 mins
Serves 6 (serving size: 2 tofu steaks and about 1 tbsp. sauce)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400°F. Combine parsley, cilantro, hemp seeds, vinegar, lime juice, garlic, red pepper, 1/2 teaspoon salt, and 1/4 cup oil in a food processor; process until smooth. Set aside.

  • Press tofu with paper towels until very dry. Slice each block in half diagonally. Stand each half on cut side, and split each into thirds, creating 12 equal triangles. Place in a single layer on paper towels.

  • Combine garlic powder, onion powder, smoked paprika, cumin, black pepper, and remaining 1/2 teaspoon salt in a bowl. Rub spice mixture evenly on each side of tofu steaks. Spray steaks with cooking spray.

  • Heat remaining 1 tablespoon oil in a grill pan over medium-high. Cook tofu steaks in single-layer batches until deep char marks appear, 3 to 5 minutes on each side. Transfer to a baking sheet.

  • Bake tofu steaks at 400°F for 5 minutes. Place 2 tofu steaks on each of 6 plates. Top each serving with about 1 tablespoon herb mixture.

Nutrition Facts

278 calories; fat 21g; saturated fat 3.3g; mono fat 10.8g; poly fat 6.8g; protein 14g; carbohydrates 8g; fiber 1g; iron 3mg; sodium 329mg; calcium 119mg.