Tofu: You either love it or hate it. I always hated it. And really, for no reason other than I once had an iguana and that’s what we fed him, so why would I want to eat reptile food? I changed my tune after making this recipe for a dock party with cruising vegan friends.

Tofu is a great source of protein and can be frozen or kept in the fridge. It’s easy to change up the flavor profile with whatever ingredients you have on hand, making it incredibly versatile. It is spongy and porous and absorbs marinades as well as crisps up on the outside when cooked.

Tofu originated in East Asia and is made of condensed soy milk that is pressed into forms in a process similar to cheesemaking. Some say it originated more than 2,000 years ago when a Chinese cook accidentally mixed a batch of fresh soy milk with nigari. (Nigari is a mineral-rich coagulant that is the result of the extraction of salt from seawater.) With the increasing demand for plant-based foods, it is available in most supermarkets globally.

Nutritionally, tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. It is incredibly low-cal with a 3.5 ounce serving containing only 70 calories. Studies have shown that eating tofu may protect against a variety of health conditions, such as heart disease, diabetes, and even certain cancers.

I made this Italian herbed tofu to toss into a cold pasta salad with artichoke hearts, kidney beans, cucumbers, tomatoes, and broccoli, perfect for summer meals or potlucks. It also makes a great appetizer or snack and could be served over rice or hot pasta, used in a sandwich or wrap, or paired with roasted veggies. It has a texture and flavor similar to feta cheese.

Variations: Tofu comes in a multitude of packing and densities. Very soft tofu has a creamy texture, almost like yogurt. Extra firm tofu can be crumbled and cooked to a scrambled-egg type texture. I used a firm grade (4 on a 1-6 firmness scale) for this recipe. You can try different seasonings instead of the Italian seasonings and lemon verbena I had on hand. You can also omit the salt and add pepper or a bit of cayenne for a kick.

Note: There is controversy around the detrimental effects of genetically modified (GMO) soybeans grown in the United States. If you are worried about it, look for non-GMO organic tofu brands, widely available in major supermarkets.

Marinade Ingredients:

• 16 ounce package of firm tofu
• 1/4 cup lemon juice
• 1/2 cup water
• 1/2 cup red wine vinegar
• 2 tablespoons finely diced fresh lemon verbena
• 1 tablespoon dried Italian seasonings
• 1/2 teaspoon garlic salt

Directions:

Pressing the tofu:

• Remove the tofu from the package and lightly rinse and pat dry.
• Place a folded paper towel on a plate and put the block of tofu on top.
• Place another folded paper towel on the top of the tofu and then put a plate with a can of soup on top of the paper towels (or anything with weight). The purpose is to remove a good amount of the moisture from the tofu so that the marinade can be absorbed.
• After a few minutes, replace the saturated paper towels with dry ones and add weight again.
• While the tofu is being pressed, mix the marinade ingredients in a bowl and whisk.
• Cut the tofu into 1-inch cubes.
• Place the tofu in a container and pour the marinade on top.
• Cover and place in refrigerator for at least 2 hours. The longer the tofu marinates, the more intense the flavors. It will keep in the refrigerator for up to a week.