3 Perfect Tofu Marinades You Simply Must Try at Home

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I receive so many messages on my Instagram and Facebook asking: "How can I make my tofu taste good?"

It's true, tofu can be a pain point.

On one hand, it's a wonderful food: rich in protein, dietary fiber, and healthy fatty acids.

But on the other hand: it's pale, bland, and looks like an eraser from a stationery store.

Before you tsk-tsk and mutter under your breath: "Well... you can just fry it and it turns out great."

True, anything fried tastes good, but isn't it a shame to waste those extra calories?

As part of getting back to a routine and the 21-Day Challenge, I want to show you 3 perfect tofu marinades that will eliminate your need to fry it.

You can still sauté or bake the tofu after marinating, but it's delicious even raw straight from the bowl.

The principle is simple:

Tofu is produced through a traditional process from soy milk that is curdled, with much of the water drained away.

Since tofu itself has a high water content, it can absorb liquid marinades brilliantly (remember the concept of osmosis from chemistry class? That's exactly it).

This is why I create very liquid marinades and use very small amounts of oil (to save on calories too).

In the following recipes, you'll find three different marinades that will make your tofu burst with flavor with minimum effort.

A question I assume will be repeated, so I'm answering here:

How long should I marinate?

The longer, the tastier.

From 30 minutes up to a week.

• If you want to prepare a large amount and save it, you can marinate for 24 hours, drain the liquids, and then freeze.

Thawing in the microwave or on the counter will do the trick.

(The tofu might change color and texture slightly. This is normal.)

What marinades are there?

• Classic Asian: Soy sauce, sesame oil, garlic, ginger, and chili.
• Greek Feta Style: Salt, lemon, olive oil, minced garlic.
• Buddha Bowl: Turmeric, mustard, minced garlic, maple syrup.

Note that the base of all these marinades is water and a little bit of oil.

I used a small but deep bowl that can hold both the marinade ingredients and 150g of tofu (the amount I eat in a meal).

The type of tofu I recommend for marinating is firm tofu, but the softer kind of firm (note that it's not silken tofu).

You can cut the tofu into cubes, grate it with a grater, or crumble it with your hands. The tofu doesn't mind.

Nutritional Values for the Marinades:

Per 150g tofu (about half an average pack) + marinade ingredients

280 kcal, 26g protein, 3g carbs, 17g fat

Want another delicious tofu recipe? Click here

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Classic Asian Tofu Marinade

Prep Time 5 minutes

Servings 2 servings

Calories 280 kcal

Ingredients

• 300 g firm tofu cubed, hand-crumbled, or grated
• 6 tbsp soy sauce
• 2 garlic cloves minced
• 1 tsp grated ginger
• 3 tbsp rice vinegar white vinegar also works
• 1/2 tsp crushed chili flakes or half a sliced fresh chili
• 2 cups water

Instructions

1. Combine all marinade ingredients in a bowl and mix well.

2. Add the tofu and ensure it's completely covered by the marinade.

3. Marinate for 30 minutes up to a week.

Chef's Notes

Serving Suggestion: Kale Noodles with Tofu

Drain the tofu from the marinade, reserving the liquid.

Heat a pan with a teaspoon of oil.

Fry the tofu cubes for 2-3 minutes over high heat.

Add a large handful of chopped kale and stir until slightly wilted.

Add noodles and half of the reserved marinade. Cook until the liquid reduces slightly.

Transfer to a plate and serve with green onions.

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Greek Feta-Style Tofu Marinade

Prep Time 5 minutes

Servings 2 servings

Calories 280 kcal

Ingredients

• 300 g firm tofu, cubed or grated, or crumbled by hand
• 2 tbsp table salt Relax, it's just for the marinade. You don't drink it.
• 2 garlic cloves, minced
• juice from half a lemon
• 2 tsp olive oil
• 1 tbsp fresh thyme leaves rosemary, za'atar, sage, or any Mediterranean herb also works
• 2 cups warm water

Instructions

1. In a deep bowl, combine the salt and warm water, stir until the salt is dissolved.

2. Add the remaining marinade ingredients and the tofu cubes.

3. Marinate for 30 minutes up to a week in the refrigerator.

Chef's Notes

Greek Salad Suggestion

Perfect as an addition to a large vegetable salad containing crisp lettuce, red onion, and fresh tomatoes, just like in Greece.

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Buddha Bowl Tofu Marinade

Prep Time 5 minutes

Servings 2 servings

Calories 280 kcal

Ingredients

• 300 g tofu, cubed or grated, or crumbled by hand
• 1 heaping tsp turmeric
• 2 tsp Dijon mustard
• 2 tsp maple syrup
• 2 garlic cloves
• 2 cups water

Instructions

1. In a deep bowl, whisk together all marinade ingredients.

2. Add the tofu cubes.

3. Marinate for 30 minutes up to a week.

Chef's Notes

Buddha Bowl Serving Suggestion:

In a deep bowl, layer the ingredients in order:

• 4 tbsp cooked brown rice
• Half a cooked sweet potato
• 3-4 broccoli florets
• 150g marinated tofu (drained)
• A handful of kale leaves
• Dressing: a bit of the marinating liquid