Asian Style Marinated Tofu — Healthy Homemade Tofu Marinado

Versión en Español

Asian style marinated tofu is pressed firm tofu cut into cubes or slices, marinated for 30 minutes to 2 hours in soy sauce, sesame oil, rice vinegar, garlic, ginger, and honey, then pan fried with a light cornstarch coating or baked until golden and topped with scallions and sesame seeds. It takes 40 minutes of preparation and 15 minutes of cooking, and serves 4.

A great way to add plant protein to your diet without giving up flavor, since tofu’s porous texture absorbs the marinade easily.

How to Make Marinated Tofu?

First press the tofu to remove excess water, then soak it in the soy, ginger, and garlic marinade. It can be baked, griddled, or sautéed.

Nutritional Information

Each serving of marinated tofu contains approximately 200 kcal, 16 g of protein, 12 g of total fat (2 g of saturated fat), 0 mg of cholesterol, 8 g of carbohydrates, 2 g of sugars, and 700 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.

Homemade Marinated Tofu Recipe

Preparation: 40 minutes (plus marinating)
Cooking: 15 minutes
Servings: 4

Ingredients

• 400 g of firm tofu
• 4 tablespoons of soy sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of rice vinegar
• 1 teaspoon of honey
• 1 garlic clove, chopped
• 1 teaspoon of grated ginger
• 1 teaspoon of cornstarch
• Chopped scallions
• Sesame seeds

Instructions

1. Wrap the tofu in a clean towel and set a weight on top, such as a skillet with something heavy, for 15 minutes to press out excess water. Then cut it into medium cubes or thin slices.

2. In a bowl, mix the soy sauce, sesame oil, vinegar, garlic, ginger, and honey. Place the tofu in an airtight container, pour the marinade over it, cover, and refrigerate for at least 30 minutes, ideally 2 hours.

3. Choose a cooking method. In a skillet, drain the tofu, dust it with the cornstarch, heat a little oil, and brown the pieces on both sides until crisp. In the oven, preheat to 200°C (392°F) and bake for 25 minutes, turning halfway. Top with scallions and sesame seeds and serve with brown rice, quinoa, or stir fried vegetables.

Additional Tips

Press it well

Pressing is key for the tofu to absorb the marinade. Without a tofu press, use a cutting board with a weight on top.

Handle it gently

Do not stir too much while cooking so it does not break.

Watch the salt

With regular soy sauce instead of low sodium, dilute it with a little water.

Frequently Asked Questions (FAQs)

1. Can I reuse the marinade?

Not raw after the tofu has soaked in it for a long time, unless you boil it first.

2. Can marinated tofu be frozen?

Yes, ideally before cooking. Freezing makes tofu more porous so it absorbs even more marinade.

3. Can I skip the soy sauce?

Use tamari for a gluten free version, diluted miso, or balsamic vinegar with spices for a soy free variation.

4. What is tofu and where does it come from?

Tofu originated in China more than 2,000 years ago, during the Han dynasty. It is made by curdling soy milk and pressing it into blocks, much like cheese is made from milk.

Benefits of Tofu

Tofu is an excellent source of plant protein, iron, and calcium, and it is cholesterol free, which makes it a good choice for plant based diets.

Did You Know?

Tofu is one of the few plant foods that contains all nine essential amino acids, making it a complete protein.

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