Quick And Easy Marinated Tofu Recipe By Tasty

7 HEALTHY TOFU MARINADE RECIPES

7 Healthy Tofu Marinade Recipes image

Tofu marinades will add incredible flavor to your meal. These marinades are easy to make and include fresh healthy ingredients. You can marinate your tofu in as little as 30 minutes with these seven simple recipes.

Provided by Andi

Categories Dinner pantry item Sauce Supper

Time 2h10m

Number Of Ingredients 39

Ingredients

14-16 oz extra firm tofu
⅓ cup avocado oil (sesame oil, olive oil etc.)
¼ cup lime juice (or 2 limes, juiced)
⅓ cup cilantro (chopped)
2 garlic cloves (minced)
¼ tsp sea salt
14-16 oz extra firm tofu
⅓ cup avocado oil (sesame oil or olive oil)
¼ cup balsamic vinegar
2 garlic cloves (minced)
2 tsp dried basil
¼ tsp sea salt
14-16 oz extra firm tofu
3 Tbsp soy sauce (tamari, or coconut aminos)
3 Tbsp sesame oil (avocado oil, or olive oil)
2 Tbsp rice wine vinegar (apple cider vinegar, or lemon juice)
1 tsp garlic powder
½ tsp paprika
⅓ cup avocado oil (olive oil, or sesame oil)
¼ cup lime juice (or 2 limes, juiced)
1 tsp onion powder
1 tsp garlic powder
½ tsp paprika
¼ tsp chili powder
¼ tsp cumin
½ cup low-sugar barbecue sauce
2 Tbsp apple cider vinegar (or lemon juice)
1 tsp chili powder
⅓ cup avocado oil (or olive oil, etc.)
3 Tbsp dijon mustard
1 Tbsp whole grain mustard
1 Tbsp honey (or maple syrup)
1 tsp garlic powder
⅓ cup soy sauce (tamari, or coconut aminos)
¼ cup maple syrup (or honey)
2 Tbsp apple cider vinegar (rice wine vinegar or lemon juice)
1 Tbsp avocado oil (sesame oil or other oil you prefer)
1 garlic clove (minced)
1 tsp ginger powder

Steps:

Remove the tofu from the package and drain any excess liquid. Place the tofu on 3-4 paper towels. Then add another 3-4 paper towels on top. You can also wrap the tofu in a clean dish towel for this process.
Place a clean heavy frying pan or pot on top of the tofu for 30 minutes. This will "press the tofu" and squeeze out any excess moisture. If your pan isn't too heavy you can add canned beans on top to create more weight.Replace the paper towels halfway through if they become too wet.
Once tofu is pressed, use a knife to cut it into 1-inch cubes. Place in a ziploc bag or glass container.
In a bowl or jar, combine the marinade ingredients and mix together.
Pour the marinade into a bag with chopped tofu. Place in the fridge for a minimum of 30 minutes or longer.Note: These marinades create the best flavor when tofu can be soaked for at least 2-4 hours - I prefer to marinate overnight.
Heat a frying pan with a bit of cooking oil over medium-high heat. Pan should be hot before adding in the tofu and sauce. Cook until the tofu is browned on each side, about 8-10 minutes.The sauce will reduce during this time and the tofu will get crispy.
Lightly coat the inside of the air fryer tray or basket with avocado oil spray or other cooking spray. Add the chopped tofu to the tray. Cook at 400°F for 16-20 minutes, tossing them halfway through. Tofu will be done when brown and crispy on the sides.
Preheat oven to 400°F. Line a baking sheet with parchment paper. Place tofu in a single layer on the baking sheet. Bake for 16-20 minutes or until tofu is crispy on the edges. Toss and flip the tofu with a spatula halfway through.
Store leftovers in the fridge in an airtight glass container. You can reheat the tofu leftovers in the frying pan or microwave.

QUICK AND EASY MARINATED TOFU RECIPE BY TASTY

Quick And Easy Marinated Tofu Recipe by Tasty image

Here's what you need: extra firm tofu, soy sauce, toasted sesame oil, teriyaki sauce, garlic, ginger, sriracha, scallion

Provided by Zoe Ferdman

Yield 2 servings

Number Of Ingredients 8

Ingredients

1 block extra firm tofu
¼ cup soy sauce
2 tablespoons toasted sesame oil
½ tablespoon teriyaki sauce
1 teaspoon garlic, minced
1 teaspoon ginger, minced - optional
1 drop sriracha, optional
1 scallion, thinly sliced

Steps:

Cut the block of tofu into cubes
Whisk together the soy sauce, toasted sesame oil, teriyaki sauce, garlic, ginger,
sriracha and scallions until well incorporated.
Gently fold the cubes tofu into the marinade until fully coated.
Let the tofu marinate for at least 10 minutes
Heat an oiled frying pan over medium heat and cook the tofu until the sides are crispy.
Enjoy!

Nutrition Facts : Calories 236 calories, Carbohydrate 7 grams, Fat 18 grams, Fiber 1 gram, Protein 12 grams, Sugar 3 grams

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Remove the tofu from the package and drain liquid. Cut tofu into half lengthwise and place it in a large bowl. Microwave on high for 2 minutes; this helps to extract liquid.
Drain off excess liquid released in the microwave. Place the two pieces on a towel; place another folded towel on top and add a cutting board and a heavy object. Allow to press for 15 minutes until the water is drained.
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