Grilled tofu steak is uncomplicated and genuinely delicious. The flavors of the tofu steak are surprisingly savory and satisfying. Tofu is versatile, good for you, and tastes phenomenal once you learn how to cook it. Replace meat with veggie tofu!
Soy protein, tofu, vs meat protein, ground beef. Consuming 100 calories of tofu provides 11 grams of protein. Compared to eating the equal 100 calories of ground beef it provides 8.9 grams of protein. Non-GMO tofu is an excellent source of protein without the added cholesterol, saturated fat and calories of animal based proteins. Replacing tofu for an animal product is not simply about the protein, it is so much more.
Tofu is an excellent source of fiber, calcium, manganese, copper, selenium, protein, and phosphorus. Tofu contains Omega-3 fats (good for you), iron, magnesium, zinc, and B1. Mind you this is just naming a few of the nutritional profiles of tofu. This nutrient rich vegetable has been proven to be highly beneficial to a healthy diet.
What is tofu? Bean curd. What is bean curd? Bean curd is just another name for tofu, a product made from soybeans. Tofu or bean curd is made by coagulating soy milk, a vegetable product. May sound gross but the way they make cheese is a similar process. The source for cheese production is the breast milk of an animal, that’s just not for me. Not to say I haven’t eaten cheese, but I now am choosing a “veganish lifestyle.”
One of my beloved tools in my house is my tofu press. My manual press, me crushing the block of tofu between way too many paper towels, was not only wasteful but didn’t work all that well. The free alternative, use a clean kitchen towel wrapped around tofu, topped with a heavy pan. That too will release excess liquid.
Freezing the tofu keeps it firmer while cooking, adds a pleasing texture, and absorbs the flavors of the marinade well.
Slicing the tofu is key to successful results. The frozen, thawed tofu, tends to stay together better while slicing. I don’t always have time to freeze my tofu in advance, but it is definitely still doable either way. Previously frozen tofu has a more pleasing texture and cooks more like it’s animal based counterpart. I happen to love tofu and it’s texture either way. Do what works best for you.
Cut the tofu into desired shape. Once cut place the tofu into a dish and cover with marinade. Place the marinating tofu into the refrigerator for 30 minutes or more. I actually didn’t marinate for more than 30 minutes and the flavor infused wonderfully into the slices.
I grilled my tofu on my indoor grill, outdoor is just as good if not better. If you prefer thinner slices of tofu steak cut each piece longways in half. I will warn you, the thinner the tofu, the more difficult to stay in one piece. Keep it simple until you are use to cooking with it.
I paired the tofu with grilled sweet onions, capers, and broccoli sprouts. Delicious! I was also considering fresh salsa, lime and cilantro, lemon and chives, complimenting the tofu steak has endless possibilities.
Remember do what works for you, have fun in the kitchen, and enjoy infusing some veggies!
Grilled Tofu Steaks
- 1 container extra firm tofu , drained
- 3 tablespoons white balsamic vinegar
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1/2 teaspoon liquid smoke
- 1/4 teaspoon fresh grated ginger
- 1/2 teaspoon salt
- fresh ground pepper
- Take tofu out of container and place in ziplock bag, put into freezer over night or for a few hours.
- Take tofu out of freezer bag and thaw. Thawing can take some time so keep that in mind.
- Place thawed tofu into press or multiple paper towels to release excess liquid. Cut tofu longwise in half. Cut each half into triangular sections. Place triangular sections into dish.
- In small bowl mix together balsamic vinegar, lemon juice, olive oil, liquid smoke, and fresh grated ginger. Salt and pepper to taste. Marinate tofu from 20 minutes or a few hours.
- Grill tofu on indoor or outdoor grill.
Remember to make it your own, have fun in the kitchen, and enjoy infusing some veggies!