Tips for Marinating Tofu

Tofu is a delicious whole-food, plant-based alternative source of protein, and you can use it in loads of different recipes. From vegetarian non-meat loaves to breakfast scrambles or stir-fries, tofu can be a welcome and flavorful addition to any dish. Here are my tips for marinating tofu.

Because tofu is practically flavorless, it will absorb the flavors of whatever marinade you prepare. It will also absorb flavors in stews, soups, and curries.

Let’s look at how best to marinate tofu to get the most out of this versatile and nutrient-rich food. And, also check out my detailed article on the many ways to cook with tofu.

Here are my tips for marinating tofu.

For best results, use medium-firm tofu (silken tofu is very soft and won’t absorb as much flavor).

First step: press your tofu

For best results, you’ll want to press any excess water out of your tofu for at least 20 minutes. You can do this with the help of a tofu press such as this one here, or put your tofu between two plates and then put a weight on top. A bag of beans or a heavy pot works well.

By pressing out the excess water, your tofu will absorb more of the marinade, and it will cook faster. The extra-firm texture will be perfect for baking or stir-frying.

Second step: Cut into cubes

Once you’ve pressed out the excess water, cut your tofu into cubes or slices. Cutting your tofu will allow for more surfaces for the marinade.

Next step: prepare your marinade

You’ll want to let your tofu marinate for at least 30 minutes.

The main principle for a successful marinade is to have a concentrated mixture of the following elements:

• a base of flavorful low-sodium soy sauce, or tamari
• an acid such as fresh lemon or lime juice and/or rice wine vinegar
• spices like ginger, garlic, or chili paste
• a hint of sweetness such as maple syrup

Marinated Tofu Recipes

Here are some ideas for marinade combos that work well with tofu

Meat-free marinade

• 4 tablespoons water
• 2 tablespoons low-sodium soy sauce or tamari
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon nutritional yeast
• 3 teaspoons dried Italian seasoning
• 1 teaspoon paprika
• A pinch of salt and pepper

Lemon and herb marinade

• Juice of 2 lemons
• 2 tablespoons maple syrup
• 2 tablespoons of dried Italian seasoning
• 1 tablespoon nutritional yeast
• 1 clove garlic
• A pinch of salt and pepper

Garlic marinade

• 4 tablespoons water
• 2 tablespoons Dijon mustard
• 2 tablespoons vegan mayonnaise
• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• A pinch of salt and pepper

Barbecue style marinade

• 2 tablespoons tomato paste
• 3 tablespoons molasses or maple syrup
•  3 tablespoons apple cider vinegar
• 1 1/2 teaspoons chili powder
• 1 tablespoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• A pinch of salt and pepper

Teriyaki marinade

• 1/4 cup low-sodium tamari or soy sauce
• 1/4 cup maple syrup
• Juice of half a lemon
• 1 teaspoon garlic powder
• 2 teaspoons onion powder
• 1 teaspoon ginger powder

Let your tofu marinate

Once you’ve decided on your chosen marinade, put your cubes of tofu in a shallow dish and pour the marinade over the top. Cover the tofu with a lid or with plastic wrap and refrigerate for at least 30 minutes (a few hours is even better if you have time). Turn the tofu cubes over halfway so that the marinade is evenly absorbed.

Note: If you know you’ll be marinating your tofu for a few hours, you may want to make double the amount of sauce. This is because the longer your tofu marinates, the more sauce it will absorb. You may want to make sure you have enough leftover marinade for your veggies or to pour over your tofu afterward.

Once the tofu has finished marinating, don’t throw away the marinade! Remove the tofu from the pan and put the marinade into your skillet, and let it simmer. Drizzle it over the tofu once you’ve baked, fried, or stir-fried it (a little bit is plenty, as it will be concentrated). Alternatively, pour it over steamed rice or veggies instead of salt.

Cook as you like

If you are baking your tofu, put the blocks in one layer on a baking sheet lined with parchment paper, and bake at 430 degrees F for 25 minutes. Turn the tofu over halfway through baking.

For stir-frying, simply put your tofu in a non-stick pan or skillet and prepare as you would any stir-fry. Tofu will only require a few minutes to cook, but if you like your tofu extra-crispy, then simply leave it for longer.

I hope these tips for marinating tofu were helpful and enjoy your deliciously marinated tofu!

Here are a few other recipes using tofu:

• Middle Eastern Vegetable Salad with Tofu Feta
• Spinach Tofu Benedict with Vegan Hollandaise
• Green Thai Coconut Curry with Tofu

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