4 Amazing Tofu Marinades

Tofu may be one of the most stereotypical vegan foods but for good reason! It’s high in protein, easy to prepare, and a great replacement for meat. Tofu also has a very low carbon footprint, producing 1.5kg greenhouse gas emissions per kg, whilst beef produces 60kg! It can be added to almost anything and absorbs flavours excellently— making it extremely versatile, with endless delicious possibilities.

Here are our Top 5 Tofu Marinades, along with some meal ideas and serving suggestions! 🌱

NB: For all of the recipes, make sure to —

  • Drain and press your tofu well (unless using extra firm, then no need to press!)
  • Marinade for at least 15 minutes before cooking to ensure flavours absorb fully.
  • Use whichever cooking method you like — bake, pan fry, or air frying works well for all of these marinades.

1. Teriyaki 

This recipe is for making your own teriyaki sauce, but if you’re pushed for time, store bought teriyaki sauce works too. I like making my own and storing it in jar in the fridge — home made is always tastier!

INGREDIENTS

70ml Soy Sauce

85g Brown Sugar

1 Large Garlic Clove

1 Tbsp Rice Wine Vinegar

Thumb of fresh ginger (chopped)

120ml water

1 tsp Sesame oil

METHOD

Add all the ingredients to a bowl and mix together well. Cut a large block of tofu into cubes and allow it to marinate. Once absorbed, place on baking parchment (drizzle any excess sauce left in the bowl) and bake at 180°C (fan) for 30 minutes, turning every 10 minutes, so each side goes crispy. Serve with rice or noodles as a stir fry, and sprinkle over some sesame seeds & spring onions.

2. Satay 

peanut satay tofu

This recipe is one of my favourites, it’s so tasty and versatile! You can add the satay tofu to a stir fry, make tofu skewers, or have with rice for a vegan ‘fakeaway’.

INGREDIENTS

4 tbsp Peanut Butter

4 tbsp Water

1 tbsp Maple Syrup or Agave

1 tbsp Lime Juice

2 tsp Soy Sauce/Tamari

METHOD

Mix everything together, cut your tofu into cubes, and allow everything to marinate. Either bake for 30 minutes at 180°C (fan) or stir fry for 10–15 minutes in some olive oil until evenly browned and cooked through. You could also make tofu skewers, stacking mushrooms, peppers or any other veg in between pieces of the tofu and either grill or cook on a barbecue.

3. Sticky BBQ

sticky bbq tofu

Like teriyaki, you can buy ready made BBQ sauces to save time, but they’re more likely to have more added sugars, sweeteners and preservatives. So, again — homemade is better for you!

INGREDIENTS

1 tbsp Tomato Puree

2 tbsp Maple Syrup or Agave

1 tsp Garlic Powder

1 tsp Paprika

1 tsp Onion powder

4 tbsp soy sauce or liquid aminos

1 tbsp liquid smoke (optional)

Pinch of salt & pepper

METHOD

Slice a block of tofu either into cubes or roughly 2cm thick slices. Once marinated, bake in the oven at 180°C (fan) for about 30 minutes. Serve the slices with vegan mashed potatoes and asparagus, or if you made cubes — inside a burrito or tacos.

4. Lemon & Herb

lemon and herb tofu

This marinade can be used to create vegan ‘tofish’, served with chips and peas, or — make a little extra sauce, add some vegan cream and serve with spaghetti. You could also serve inside a pitta with some sweet potato mash and greens on the side, for a Nandos style meal.

INGREDIENTS

2 tbsp Olive oil

4 Cloves garlic

4 tbsp White wine or veg stock

1 tsp Dried thyme

Juice and zest of 2 lemons

METHOD

Mix everything together in a bowl, then cut a large block of tofu into either four large slices, or cubes and allow to marinate. Either bake at 180°C (fan) for 30 minutes, or pan fry for about 5 minutes each side or until golden for the ‘tofish’ serving suggestion.

4. Italian (Tomato & Herb)

tomato and herb Italian tofu

This one is great served as bruschetta, or inside a ciabatta with pesto and sliced fresh tomatoes for a vegan take on the classic caprese sandwich! You can also use basil infused tofu for this recipe if you can find it, but plain tofu works just as well.

INGREDIENTS

Either:

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp dried rosemary

1/2 tsp dried basil

Or: 2 tsp mixed herb seasoning

1 tsp garlic powder

1tsp onion powder

2 tbsp olive oil

1 tbsp tomato puree

2 tbsp water

Pinch of salt & pepper

METHOD

Cut into 1cm thick slices if you’re serving it in a sandwich, and again either bake at 180°C (fan) for 25–30 minutes or pan fry for 5 minutes on each side. Serve as a caprese sandwich, with roasted garlic potatoes and greens or add to tomato penne pasta.

 

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