Miso-Marinated Tofu Recipe: How To Boost Flavor in this Plant-Based Protein
This recipe from ICE’s Plant-Based Culinary Arts program uses a simple marinade to add flavor to tofu. Eat it straight from the oven, served in a sandwich, or tossed in a grain bowl.
Tofu is a major ingredient in Asian cuisines, and this recipe utilizes a technique common in Asian cooking: blanching tofu before using it in subsequent cooking methods. This firms up its proteins and wakes up its enzymes. According to ICE Director of Nutrition Celine Beitchman, the former improves mouthfeel, and the latter enhances flavor.
Here, the marinade comes together quickly in a blender and balances the flavors of its key ingredients: umami from miso; sweetness from apple cider; acidity from brown rice vinegar and lemon; and spice from ginger and garlic.
Simmering the tofu in this marinade supports flavor absorption (and the marinade will reduce as it cooks to thicken and coat the tofu).
The last step – broiling the tofu – caramelizes the marinade.
This recipe was created through a partnership with the Physician’s Committee for Responsible Medicine.
Read more about making tofu from scratch and its health benefits: How to Make Tofu
Ingredients
- 200 grams (7 ounces) firm tofu, sliced in 2 even slabs
- 30 grams (1 ounce) white miso
- 10 grams (1 clove) garlic, sliced
- 15 milliliters (1 tablespoon) brown rice vinegar
- 15 milliliters (1 tablespoon) ginger juice
- 15 milliliters (1 tablespoon) lemon juice
- 60 milliliters (2 ounces) apple cider
- 90 milliliters (3 ounces) water
Directions
- Preheat broiler on high heat. Prepare a sheet pan with paper towels.
- Blanch tofu: Place tofu slabs into 1-quart sauce pot and add enough cold water to cover. Bring tofu to boil then transfer tofu to paper towel to drain.
- Prepare marinade: Combine remaining ingredients in a blender. Process mixture until smooth texture is achieved.
- Simmer tofu: Pour marinade into medium sauté pan large enough to lay tofu slabs side by side. Place tofu slices in pan. Bring marinade to a boil then reduce heat to a low simmer. Cook 5 minutes on one side. Then, gently turn tofu to second side. Simmer additional 5 minutes on second side. As tofu is simmering, the marinade should thicken a little.
- Broil tofu: Remove the tofu from the marinade and place on heatproof plate or sizzle platter. Spread any remaining marinade on top of tofu. Broil tofu approximately 5 minutes or until it begins to caramelize (be careful not to burn).
