GRILLED TOFU WITH SOY-GINGER MARINADE
Grilled Tofu with Soy-Ginger Marinade is a flavourful, protein-rich dish perfect for plant-based meals. The firm tofu cubes are marinated in a delicious blend of soy sauce, fresh ginger, sesame oil, honey, and garlic, adding a savoury umami taste with hints of sweetness. Grilling the tofu creates a crispy, smoky exterior while maintaining a soft, tender inside. This simple yet satisfying dish can be served as an entrée or a side, paired with steamed rice, vegetables, or a fresh salad. Perfect for quick, healthy meals packed with flavour and nutrients.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Snack, Appetisers
SERVING SIZE
1 serving
CUISINE
Asian, Japanese, Fusion, Southeast Asians
PREPARATION/TECHNIQUES
Grill, Marinate, Quick & Easy, Pan-Fry, Vegan, Gluten-Free
OCCASION/HOLIDAY
Anniversary, Backyard BBQ, Summer, Picnic, Family Dinner, Meatless Monday, Earth Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Vegan, Vegetarian, Wheat/Gluten-Free, Low Cholesterol, Quick & Easy
DISH TYPE
Grilled Tofu, Main Dish, Protein, Vegan BBQ
INGREDIENTS
These are the ingredients for Grilled Tofu with Soy-Ginger Marinade:
- 100g firm tofu, cubed
- 1 tbsp soy sauce
- 1/2 tsp fresh ginger, minced
- 1/2 tsp sesame oil
- 1/2 tsp honey (or maple syrup for a vegan option)
- 1 clove garlic, minced
FULL NUTRITIONAL INFORMATION
- Calories: 180
- Protein: 14g
- Fat: 9g
- Carbohydrates: 8g
- Fibre: 2g
- Sodium: 300mg
- Sugars: 2g
- Vitamin C: 5% of the daily recommended intake
- Iron: 15% of daily recommended intake
PREPARATION
- Prepare The Marinade: In a small bowl, combine soy sauce, minced ginger, sesame oil, honey (or maple syrup), and minced garlic. Mix well to create a smooth marinade.
- Marinate The Tofu: Add the tofu cubes to the marinade, ensuring they are evenly coated. Let them rest for at least 15 minutes to absorb the flavours.
- Preheat The Grill Or Pan: Heat a grill or non-stick pan over medium heat. Ensure it’s hot before adding the tofu to create a crispy exterior.
- Grill The Tofu: Place the marinated tofu cubes on the grill or pan. Grill each side for about 2-3 minutes, turning until all sides are golden brown and slightly crispy.
- Serve Immediately: Once grilled, remove the tofu from the heat and serve hot. Pair with rice, noodles, or a fresh salad for a complete meal.
PREP TIME
15 minutes (including marination time)
COOKING TIME
10 minutes
TIPS
Here are some tips for Grilled Tofu with Soy-Ginger Marinade:
- Marination Time: Marinate the tofu for up to 1 hour in the fridge for deeper flavour.
- Crispier Tofu: Press the tofu 10-15 minutes before marinating to remove excess water, resulting in a firmer texture.
- Vegetable Addition: Add grilled vegetables like bell peppers, mushrooms, or zucchini to create a more balanced meal.
- Alternative Protein: You can substitute tofu with tempeh for a different texture and taste profile.
VARIATIONS
- Spicy Twist: Add a dash of chilli flakes or sriracha to the marinade for a spicy version.
- Sweet And Tangy: Swap the honey with a tablespoon of orange juice or lime juice to add a citrusy tang to the tofu.
- Nutty Flavour: Sprinkle toasted sesame seeds over the grilled tofu for extra crunch and nutty flavour.
- Herb Infusion: Add finely chopped cilantro or green onions to the marinade for a fresh, herbaceous twist.
PREPPING AND STORAGE
- Fridge Storage: Store any leftover grilled tofu in an airtight container in the fridge for up to 3 days.
- Freezing: Marinated tofu can be frozen before grilling. Thaw entirely before grilling to ensure even cooking.
- Reheating: Reheat grilled tofu in a hot skillet for 3-4 minutes to regain its crispiness or in the microwave for 1-2 minutes.