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This recipe combines crispy grilled marinated tofu with a grilled poblano relish and spicy yogurt sauce for a combo that will have your taste buds saying Grill-Yeah! This recipe is grain free, refined sugar-free, gluten-free and vegan, so it is naturally low carb and also packed with protein. Grilling is also a healthy alternative to frying tofu, and yields a similar crispy, flavorful result!
1. Choose the Right Tofu: When it comes to grilling tofu, choosing the right type is crucial. Opt for a high protein super firm tofu, like this one, as it holds its shape, is resistant to breaking, and has a meatier texture, making it ideal for grilling. Extra firm tofu can work too, but make sure to press it well to remove excess moisture before grilling.
2. Marinate, Marinate, Marinate!: I love tofu au naturál, but it is also a wonderful blank canvas just waiting to be infused with flavor. Marinating is one way to transform it into a taste sensation, especially when grilling. Experiment with various marinades, or use the one in the recipe below. I like to combine ingredients like coconut aminos or tamari, vinegar, mirin, maple syrup, sriracha, dry seasonings, and vegan worcestershire. Be sure to let the tofu soak up the flavors for at least 20 minutes before grilling – the longer, the better.
3. Preheat and Oil Your Grill: Before placing your tofu on the grill, ensure it’s properly preheated to about 350 degrees. Also be sure to clean the grates, and lightly oil them to prevent sticking. A clean, hot and well-oiled grill is sure to help you achieve those beautiful, coveted grill marks.
4. Use The Right Tools: Use tongs to place the tofu on the grill at an angle (helloooo perfect grill marks) and use a thin metal spatula when its time to flip. This ensures your tofu will be easily loosened when flipping, preventing any breaking or tearing.
5. Perfect Timing: Tofu doesn’t need nearly as much time on the grill as meat. It generally takes around 4-5 minutes per side to achieve a nice sear and develop grill the marks. However, it also does not get tough if over-cooked like an over-cooked meat would.
Grilled tofu can be a very versatile main protein for many dishes! I love to enjoy it on sandwiches, salads, quinoa, rice bowls, with grilled veggies, or with this incredible grilled poblano relish below. The relish is also a super easy pairing as everything is cooked on the grill. This recipe only one bowl for prep so it makes for a fast and easy, mess-free clean up!
YES. Tofu used to get a bad rap, but many studies have shown that the early assumptions were actually false. Tofu is a wonderful, nutrient-dense, plant-based food made from pressed soybeans. It is high in protein, calcium, and contains all of the essential amino acids your body needs. It also provides healthy fats and a wide variety of vitamins and minerals. Plus it is much lower in cholesterol than animal based proteins.
If you enjoyed this grilled tofu recipe, let me know in the comments below, and be sure to check out:
Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.
Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.
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