Miso Marinated Tofu

Miso Marinated Tofu is a flavorful and satisfying vegan dish that showcases the umami richness of miso combined with the creamy texture of tofu. Perfectly grilled or baked, this dish is a delightful addition to any Japanese-inspired meal.

Ingredients

• Firm tofu - 300 grams
• White miso paste - 3 tablespoons
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Maple syrup - 1 tablespoon
• Fresh ginger - 1 teaspoon, grated
• Garlic - 1 clove, minced
• Green onions - 2, chopped for garnish
• Sesame seeds - 1 tablespoon for garnish

Steps

1. Press the tofu between two plates with a weight on top for about 15 minutes to remove excess water.
2. In a mixing bowl, combine the white miso paste, soy sauce, mirin, sesame oil, maple syrup, grated ginger, and minced garlic to create the marinade.
3. Once the tofu is pressed, cut it into 1.5 cm cubes and add it to the marinade. Toss gently to coat all the pieces evenly.
4. Cover the bowl and let the tofu marinate in the refrigerator for at least 15 minutes, or up to overnight for deeper flavor.
5. Preheat the oven to 200°C (400°F) or heat a grill pan over medium heat.
6. If baking, spread the marinated tofu on a baking sheet lined with parchment paper. Bake for 20 minutes, flipping halfway through, until golden brown.
7. If grilling, cook the marinated tofu on the pan for about 4-5 minutes on each side until crispy and charred.
8. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 18 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 900 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.25 L

Health Benefits

• Rich in protein and essential amino acids from tofu.
• Contains probiotics and beneficial enzymes from miso, supporting gut health.

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