Tofu is a delicious whole-food, plant-based alternative source of protein, and it can be used in many 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.
Why You Should Consider 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.
The first time I tasted marinated tofu, I could tell the difference immediately. It's so much more flavorful!
Let's look at how best to marinate tofu to get the most out of this versatile and nutrient-rich food. And be sure to check out my detailed article on the many ways to cook with tofu.
The Best Kind of Tofu To Use
For best results, use firm tofu (silken tofu is very soft and won't absorb as much flavor).
How to Marinate Tofu
If you've wondered about the best ways to marinate tofu, you've come to the right place. Below are detailed instructions.
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 a tofu press such as this one here*, or you can put your tofu between two plates and then put a weight on top. A bag of beans or a heavy pot works well.
Here's a link to one of my favorite tofu presses, The TofuBud.
By pressing out the excess water, your tofu will absorb more of the marinade and 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 it will allow more surfaces to absorb the tofu marinade.
Next step: prepare your tofu marinade
You'll want to let your tofu marinate for at least 30 minutes.
The main principle for a successful tofu 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 for tofu
- 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 for tofu
- 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 for tofu
- 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 for tofu
- 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 for tofu
- 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 tofu marinade, put the tofu cubes in a shallow dish and pour the marinade over the top. Cover the dish with a lid or 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 marinate your tofu for a few hours, you may want to double the sauce. The longer your marinated tofu sits, the more sauce it will absorb. You may want to ensure you have enough leftover marinade for your veggies or pour over your tofu afterward.
Once the tofu has finished marinating, don't throw away the marinade! Remove the tofu from the pan, 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, turning the tofu over halfway through.
For stir-frying, 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, leave it for longer.
How long should I marinate tofu?
You should marinate your tofu for at least 30 minutes, although I recommend letting it sit for a few hours if you have time. It will be more flavorful if you allow it to marinate longer!
Can I freeze marinated tofu?
Absolutely. I often make a double batch of marinated tofu and freeze half of it. Follow the instructions above to create your own marinade for tofu, then put it in a freezer-safe airtight container. When you're ready to eat, allow it to thaw in the fridge overnight and cook it however you like.
Do you press tofu before marinating?
Yes! Don't skip Step One of my marinating tofu recipe. You must press it to remove excess moisture. Learn more about pressing tofu here.
As you can see, making a marinade for tofu is easy. I hope these tips for marinating tofu were helpful. 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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