Grilled Marinated Tofu on the Barbie

Photo Credit: Joseph A. Garcia

Grilled Marinated Tofu is delicious with a great ‘meaty’ texture.  The key is  to use super firm tofu, or a pressing technique and our richly flavorful  marinade.

As you shop for this recipe look for fruit-sweetened organic BBQ sauce. Always read the label to avoid any animals products, such as honey or casein and chemical additives.

For really firm tofu that won’t fall apart on the grill, I always use super firm tofu, available at natural food grocers and Trader Joes in shrink wrapped packaging. It is really sturdy and has the best texture!

If you cannot find super firm tofu, you may also use use a press, like the Tofu Xpress to press out excess water.

You want to start with firm tofu and it can take as little as 30 minutes to press out excess moisture, using a press.  Once pressed, the tofu will absorb the rich marinade more efficiently, imparting deep flavor and a chewy texture.

Simply pour off the water, release the press, cube the tofu and immerse it in the marinade. A grilling rack will keep the tofu from falling through the grill.  You may baste the tofu ad veggies with the marinade or barbecue sauce during cooking.

Marinated Tofu is easy and delicious served with colorful veggies and corn on the cob grilled side by side.  You may also want to include  yummy Tempeh Kabobs for your weekend cookout as well.  Grilled Tempeh Kebobs

Grilled Marinated Tofu
from The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser
6 Servings

Marinade
1 1/2 cups vegetable broth
1/4 cup Tamari
1 teaspoon vegan Worcestershire sauce
1 teaspoon granulated garlic
3 Tablespoons mellow white miso
1/3 cup dry vermouth
1 teaspoon dried thyme
2 (16 ounce pkg.) very firm tofu

In a medium bowl, combine marinade ingredients in order listed and set aside.  Place tofu in the TofuXpress and set aside for 30 minutes. Alternatively, wrap tofu in a cotton towel and place between two plates, weighted with cans or jars and press out excess water. Drain and cube tofu and place in a non-reactive 9” by 13” pan.  Cover with the marinade. Set aside in the refrigerator for at least an hour or overnight. Prepare a medium-hot fire on the grill and place the tofu on a lightly oiled grill rack. Grill the tofu until browned with a slight crust, about 5 minutes per side. Serve hot

Grilled Marinated Tofu
Nutrition Analysis: per serving: 1 cup (about 6 chunks of tofu)

Calories 115, Protein 6g, Carbohydrates 2g, Fiber 1g, Fat 7g,
Sat Fat 1g, Cholesterol 0.0mg, Calcium 100 mg, Sodium 64mg.

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter


1. Afsaneh Farhadian, S. Jinap, Faridah Abas, Zaidul Islam Sakar. Determination of polycyclic aromatic hydrocarbons in grilled meat. Food Control. May 2010; (21)5:606-6102. Sinha, Rashmi, Peters, Ulrike, Cross, Amanda J., Kulldorff, Martin, Weissfeld, Joel L., Pinsky, Paul F., Rothman, Nathaniel, Hayes, Richard B., Prostate, Lung, Colorectal, and Ovarian Cancer Project Team, Meat, Meat Cooking Methods and Preservation, and Risk for Colorectal Adenoma Cancer Res 2005 65: 8034-8041