Grilled Tofu Steak

Grilled Tofu Steak is a delightful vegetarian dish that combines the rich flavors of marinated tofu with the smoky essence of Japanese BBQ. This dish is perfect for a light yet satisfying meal, showcasing the umami taste of miso and the freshness of grilled vegetables.

Ingredients

• Firm tofu - 400 grams
• Soy sauce - 2 tablespoons
• Miso paste - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Fresh vegetables (bell pepper, zucchini, and eggplant) - 200 grams total
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - for garnish

Steps

1. Press the tofu for 15 minutes to remove excess water, then slice it into 2 thick steaks.
2. In a bowl, mix soy sauce, miso paste, mirin, sesame oil, minced garlic, and grated ginger to create the marinade.
3. Place the tofu steaks in a shallow dish and pour the marinade over them, ensuring they are well-coated. Let marinate for at least 15 minutes.
4. Preheat the grill or a grill pan over medium heat.
5. While the grill is heating, slice the fresh vegetables into thick strips and toss them with a bit of salt, pepper, and a drizzle of sesame oil.
6. Grill the marinated tofu steaks for about 5-6 minutes on each side, or until grill marks appear and the tofu is heated through.
7. At the same time, grill the vegetables for about 4-5 minutes, turning occasionally, until they are tender and slightly charred.
8. Remove the tofu and vegetables from the grill, and sprinkle with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 18 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• Contains antioxidants from vegetables, promoting overall health.

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