Grilled tofu steak is uncomplicated and legitimately 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! You won’t be disappointed.
Who doesn’t love a savory satisfying BBQ? Personally, I think everything tastes better grilled. Since meat is not part of my diet anymore it was time to find a healthy protein alternative. Tofu is the perfect healthy protein solution. What do you have to lose? A couple of bucks? It’s worth it!
What the heck is tofu?
Bean curd. What is bean curd? Bean curd is just another name for tofu, made from soybeans. Tofu or bean curd is made by coagulating soy milk, a vegetable product. It may sound a bit gross but is basically the same process to produce cheese products. The process doesn’t seem to bother cheese lovers. So why not tofu?
Quick Soy Facts
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.
- Meat and Vegetables 2020 Food Guidelines
Let’s Get started
One of my beloved tools in my house is my tofu press. Manual press; me crushing the tofu between too many paper towels, wasteful and didn’t work that well. An additional alternative; use a clean kitchen towel wrapped around tofu block, topped with a heavy pan until the liquid is drained. Successful grilled tofu requires removing all the liquid.
Press out the liquid
If time allows and you think about a day before, freeze the pressed tofu. Freezing allows the tofu to remain firmer while cooking. But if you don’t have time or just freakin forgot, press out as much liquid as humanely possible. Less liquid; equals better texture and taste.
How to slice the tofu steak
Slicing the tofu is additionally important. Previously frozen tofu is easier to slice. It has a denser texture that tends to hold together better than right out of the fridge. But it’s not necessary. Just make sure all the liquid is removed, use a sharp knife, and don’t make the slices too thin.
Quick tofu tips
- Purchase extra firm tofu
- Frozen tofu
- Slices easier
- Better texture
- Don’t slice too thin
- Remove as much liquid as possible
Dry rub or marinade
How to achieve a tangy BBQ flavor? It’s all in the prep. Grilled steak and chicken are always dry-rubbed or marinated before being cooking. So why would it be different for tofu? It’s not. Love on tofu with all the same zest and enthusiasm typically applied to meat. Tofu takes on the flavors just as well or maybe even better than meat. It’s all about the preparation, flavors, and grilling technique. Easy, delicious, and healthier. Perfect!
- Garlic Powder
- Onion Powder
- Lemon Pepper
- Smoky BBQ Rub
- Salt (optional)
Cut the tofu into the desired shape. Once cut, press the tofu into the rub covering all the surfaces. The longer you leave on the rub, the more flavorful the tofu will become. Dry rub all the tofu, place in a covered container, refrigerate a couple of hours or the day before, and then grill. Time saver if you are planning on having a guest.
Time to grill
I grilled my tofu on my indoor grill. An outdoor grill is preferred but either method works. I will warn you, the thinner the tofu, the tougher to grill. Just make sure the surface is well oiled or use a grill sheet to prevent sticking. Let me tell you, it will stick! Keep it simple until you are using to cooking tofu, there is a bit of a learning curve. Can’t tell me you cooked regular meat perfect the first couple of times? Well worth the effort!
I paired the tofu with grilled sweet onions, grilled spinach, and a side of zucchini. Delicious! I was also considering fresh salsa, lime, cilantro, lemon, and chives. Complimenting the tofu steak has endless possibilities. Create some fun flavors with this healthy protein alternative. Your taste buds will be pleasantly surprised.
In short, have fun in the kitchen, don’t take yourself too seriously. Subscribe, share, and let me know how “YOU” made this fresh mango salsa your own. Share your positive comments and ideas below or on Instagram. ❤️ from VGFL
- 1 container extra firm tofu
- 1 tablespoon olive oil
- 1 onion sliced and grilled
- 1 cup greens fresh or grilled
- Place extra firm tofu into a tofu press or under a heavy pan for 10 to 15 minutes, draining liquid as it is released from the block of tofu.
- Using a bowl stir together all dry ingredients.
- Slice pressed tofu into similar size rectangles. Should be able to cut 4 to 6 slices.
- Gentle press the dry rub into each tofu steak covering the entire surface.
- Preheat indoor or outdoor grill. Brush olive oil onto grill pan or outdoor grates. Grill until crisp and brown. 10-15 minutes depending upon the cooking source.
- Serve tofu steaks on grilled onions and lightly grilled spinach.