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GRILLED TOFU WITH SOY-GINGER MARINADE
03

GRILLED TOFU WITH SOY-GINGER MARINADE

NUTRITION
HEALTHY RECIPES
Dec 27, 2024

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.

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