June 2

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How To Prepare Tofu While Enjoying The Process

How do you make tofu that tastes really good? Here's a few, simple steps that you can follow to make it flavorful and start today. 

Step 1

Press out the water excess

Tofu usually comes in a package where it's immersed in water, which then should be drained off before the marinating process. A tofu press is very useful for this but not necessary. 


To drain the water without buying any extra tools, put the tofu between two chopping boards and lay it with a paper towel. 


Add some heavy weight on it (like a heavy book or a pot with water) and leave it for as much time as you have - the longer the better.


If you're short on time, 10-15 min would be OK. You'll get the best results if tofu is properly drained before leaving it to marinade for a few hours. 

Step 2

Marinate Tofu

To prepare the marinade, mix the following ingredients*.

3 Tbsp soy sauce or tamari
1 Tbsp toasted sesame oil**
1 Tbsp maple syrup
1 tsp garlic powder or 2-3 fresh garlic cloves
1/2 tsp smoked paprika


The above marinade will be enough for 400g package of firm tofu.


You can play with the above ingredients and adjust the taste to your liking. If you don't like a smokey taste, use a different kind of oil and skip the smoked paprika.


However, sesame oil is great to use for marinating tofu, as it gives a subtle nutty flavour and it can be heated.

Cut the tofu into the desired shape, like cubes, strips of longer "steaks".


Coat it in the marinade and leave for at least 20-30 minutes or overnight in the fridge in an airtight container. The longer the marination, the more flavor will be absorbed.

Step 3

Fry or Bake Tofu

Use a non-stick pan to prepare oil-free version of fried tofu. If you like it more crispy, feel free to add some oil or use air-fryer.


Fry it for about 5-8 min each side on a medium heat or until golden.


Alternatively, you can bake it at 200ยบC for about 30 min. If tofu wasn't well drained before marinating, leave it for longer in the oven to make it more crispy. 


You can store fried/baked tofu in the fridge for 3-4 days and add  it to stir-fries, salads, sandwiches or just eat on its own!

Like this recipe? Tag me in a photo and share with a friend who would enjoy this tofu! ๐Ÿ™‚

โ€‹

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Hi! My name is Anna. My love for nutrition led me to become a Nutrition Therapist and Nutrition Coach which is now my life work. My vegan journey began 5 years ago after struggling with digestion, hormonal, and skin issues for most of my life. This led to a complete change in my health and fitness. Now, helping busy vegan professionals simplify fitness and thrive in their lives while enjoying the process is my passion. :)


Tags

cooking, food preparation, high protein, tofu, tofu press


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