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Grilled Tofu
5 from 2 votes

How to Prepare Tofu

How to prepare Tofu is one of the most frequent questions I am asked. Here is a quick beginner’s guide!
Prep Time5 mins
Active Time5 mins
Resting Time15 mins
Total Time25 mins
Course: Brunch, Preparation
Cuisine: Vegan, Vegetarian
Diet: Vegan, Vegetarian
Keyword: marinade, tofu
Yield: 4 Servings
Calories: 226kcal
Author: Gus
Cost: $4


  • 9 ounces tofu extra-firm, organic
  • ¼ cup soy sauce organic reduced-sodium
  • 2 garlic cloves grated
  • 2 tablespoons ginger grated or 2 teaspoons powdered ginger


  • Cut the Tofu into squares. marinated tofu.
    marinated tofu
  • Put the squares on a Tupperware and cover half-way with half of the ingredients with the soy sauce, garlic, and ginger. I used today both powdered and fresh garlic and onion (it’s never too much, is a marinade). Let it rest for 10 mins.Grilled Tofu with spices
    Grilled Tofu with spices
  • Flip sides and add the other half of ginger and garlic.
    marinated tofu
  • After 5 minutes it is ready to be grilled.
    marinated tofu
  • Heat a non-stick grilling pan and grill the tofu squares for 1 minute on each side.
    grilled tofu
  • Add the remaining juice before the final flip (don’t do it before, because it will not stand 2 minutes at high heat and will be burned).
    grilled tofu


Calories: 226kcal | Carbohydrates: 43g | Protein: 14g | Fat: 1g | Saturated Fat: 1g | Sodium: 487mg | Potassium: 39mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1IU | Vitamin C: 12mg | Calcium: 120mg | Iron: 4mg