Looking for a light, tasty and filling meal? protein vegetable? The Crispy Grilled Tofu It is the perfect choice for those looking for health and flavor in a single recipe.
In addition to being an excellent source of protein for vegans and vegetarians, tofu is super versatile and can be seasoned in a variety of ways to please all palates.
When grilled, it becomes crispy on the outside and soft on the inside, ideal for serving with rice, salads or even in wraps. Let's learn how to make the perfect grilled tofu packed with flavor!
🕒 Recipe Information:
| Item | Details |
|---|---|
| 🕒 Preparation Time | 20 minutes |
| 🍽️ Income | 2 servings |
| 💪 Difficulty | Easy |
| 🚫 Restrictions | Vegan, gluten-free, lactose-free |
🛒🥘 Ingredients:
- 300g of firm tofu 🧀
- 2 tablespoons of olive oil 🫒
- 1 tablespoon of soy sauce (shoyu) 🌱
- 1 teaspoon of garlic powder 🧄
- 1 teaspoon of onion powder 🧅
- Salt and black pepper to taste 🧂
- 1 teaspoon of fine herbs or rosemary (optional) 🌿
- Juice of 1 lemon 🍋
- 1 tablespoon of hot sauce (optional) 🌶️
- 1 teaspoon of grated ginger (optional) 🧑🍳
🔥🔬Nutritional Table (per serving)
| Nutrient | Amount |
|---|---|
| 🔥 Calories | 150 kcal |
| 💪 Proteins | 12 g |
| 🍞 Carbohydrates | 5 g |
| 🛢️ Fats | 10 g |
| 🌾 Fibers | 2 g |
| 🧂 Sodium | 400 mg |
🍴 🍳 Step-by-Step Preparation Method
- Prepare the tofu 🧑🍳:
- Remove the tofu from its packaging and pat it dry with a kitchen towel or paper towel. The tofu should be as dry as possible to ensure that it will crisp up when grilled. Cut the tofu into slices about 1 inch thick, in cubes or strips, as you prefer.
- Tip: The firmer the tofu, the better the end result!
- Season the tofu 🧂:
- In a bowl, whisk together the olive oil, soy sauce, garlic powder, onion powder, salt, pepper, and herbs or rosemary (if using). For a more exotic flavor, add grated ginger and hot sauce.
- Tip: Let the tofu marinate for at least 5 minutes, but if you can, leave it for 20-30 minutes to better absorb the seasonings.
- Grill the tofu 🍳:
- Heat a nonstick skillet over medium heat and add the seasoned tofu. Grill for 3-4 minutes on each side, until the tofu is golden brown and crispy. Be careful not to let it burn, but let it brown well.
- Tip: If you prefer extra crunch, turn up the heat for the last few minutes and add a little more olive oil.
- Finish and serve 🍋:
- After grilling, remove the tofu from the pan and squeeze lemon juice over it. This will enhance the flavor and add freshness.
- Serve immediately with brown rice, quinoa, a fresh leafy salad or even in wraps for a healthy snack!
- Tip: If you want a creamier option, try adding a tahini sauce or a vegan mayonnaise!
🥑 Creative Alternative Versions
| Variation | Description |
|---|---|
| With hot sauce 🌶️ | If you like a spicy kick, add hot sauce to the marinade or serve with hot sauce made with chili peppers, garlic and vinegar. |
| With peanut sauce 🥜 | For a more tropical flavor, combine tofu with peanut sauce, made with peanut butter, soy sauce, lemon and a touch of honey or brown sugar. |
| Gluten free 🌾 | For those who are gluten intolerant, use a gluten-free soy sauce or tamari, which will provide the same flavor without the wheat. Smoked tofu 🍂: To give a more flavor |
| 🍂 Smoked Tofu | To give your tofu a more intense flavor, use smoked tofu. It has a firmer texture and a slightly woody flavor, perfect for grilling. |
❗ Common Mistakes and How to Avoid Them:
- Soaked tofu 💧:
- Make sure to press the tofu to remove excess water before grilling. This is essential for crispiness. If necessary, use a dish towel or paper towel to pat it dry.
- Seasonings poorly distributed 🍴:
- Let the tofu marinate for a few minutes so that the seasoning spreads evenly. If possible, stir the tofu in the marinade every now and then to ensure that all pieces are seasoned properly.
- Very high fire 🔥:
- Cook over medium heat to ensure the tofu is crispy on the outside and cooked through on the inside without burning quickly.
🗄️🧊 Storage Tips:
- Refrigeration 🧊: Store grilled tofu in an airtight container in the refrigerator for up to 3 days. To reheat, simply grill it again for a few minutes.
- Freezing 🥶: Tofu can be frozen. After thawing, it will become firmer and crumbly, which can be useful for vegetable “meat” preparations. Let it thaw naturally and then reheat as desired.
🏛️ Recipe History:
Tofu is a traditional food of Asian cuisine, with over 2,000 years of history. Originating in China, tofu was initially used as an economical way to add protein to the diet, especially at a time when meat was less accessible.
Today, it is consumed all over the world, mainly in vegan and vegetarian diets, being used in a multitude of recipes that range from simple to sophisticated dishes.
Grilled tofu has gained popularity because it is easy to prepare and offers a crispy, flavorful texture when done right.
This simple and healthy version of grilled tofu with basic seasonings reflects the flexibility and versatility of this amazing ingredient!
📣💬
Did you like this grilled tofu recipe? Be sure to share it with your friends and family so we can spread more flavor and health! 🌍
If you have any suggestions for variations or have already made this recipe, leave a comment below and share your experience! 👇
Be creative, have fun and explore new flavors to create dishes that nourish the body and soul!”
“Cooking is like painting with ingredients.
1. Can I use soft tofu for grilling?
Not ideal. Firm or extra firm tofu is best for grilling, as it holds its shape and is crispy on the outside.
2. What is the best pan for grilling tofu?
Use a very hot nonstick or cast iron skillet to prevent the tofu from sticking.
3. How long should I marinate tofu?
20 to 30 minutes is ideal, but even 5 minutes will improve the flavor if you're in a hurry.
4. Can I make grilled tofu in the air fryer?
Yes! Bake at 200°C for 10 to 15 minutes, turning halfway through.
5. Can grilled tofu be frozen?
Yes. Once grilled, it can be frozen for up to 3 months, but the texture will change slightly.
6. What is the best type of tofu for grilling?
Firm or extra firm tofu. The firmer the tofu, the better the final result.
7. Can I use smoked tofu?
Yes, smoked tofu already has a more intense flavor and works really well grilled.
8. What is the secret to making it crispy?
Dry the tofu well beforehand, use a little liquid in the marinade and grill over medium-high heat.
9. What goes with grilled tofu?
Rice, quinoa, wraps, salads, sautéed vegetables or even with peanut or tahini sauce.
10. Can I use gluten-free soy sauce?
Yes! Use tamari instead of soy sauce if you want a gluten-free version.
11. Can tofu replace meat?
Yes! It is a great source of vegetable protein and can replace meat in many recipes.
12. How to store leftover grilled tofu?
Store in a sealed container in the refrigerator for up to 3 days. To reheat, quickly grill again.
13. Can I use olive oil in the air fryer?
Yes! A few drops help make the tofu more golden and tasty.
14. Is it possible to do it without oil?
Yes, it is, but the result will be less crispy. Use a quality non-stick frying pan.
15. Can children eat tofu?
Of course! Tofu is nutritious and great for kids, especially as an alternative to animal protein.
EN_GB 
PT_BR 
EN 
PT 
ES