This simple marinated tofu recipe requires no cooking and offers amazing umami flavor with minimal effort! Seasoned with soy sauce, sesame oil, and ginger, it’s ideal for meal prepping and nutritious weeknight dinners.
I have to confess—I wasn’t always a fan of tofu. But then I found this revolutionary marinated tofu (and a few other straightforward tofu recipes) that completely changed my perception of this plant-based protein!
This marinated tofu is loaded with rich umami flavors from toasted sesame oil, fresh ginger, garlic, and soy sauce, along with green onions and sesame seeds for added texture and freshness. The best part? Cooking isn’t even necessary! Simply press, marinate, and savor. It’s become one of my go-to meal prep essentials! Toss it in a bowl with rice, soba noodles, or quinoa along with some fresh vegetables, and you’ve got an instant nutritious lunch or dinner!
How to create this effortless marinated tofu recipe
Alex and I actually got inspired to make this marinated tofu recipe from a dinner we had at the Chicago Midway airport. Wait: an airport? Yes, I can confidently say this is the first and only recipe on this website that has been inspired by airport food!
So, we were at Chicago Midway and needed a quick healthy dinner. Miraculously, Alex stumbled upon some sushi and a box of marinated tofu. After the first bite, we couldn’t stop eating it! It was incredibly savory and fulfilling while still tasting fresh and healthy.
This marinated tofu is the essence of simplicity: there are essentially two steps. Press, then marinate. Tofu contains quite a bit of water, so to infuse it with flavor, you must press it. However, we’ve devised a quick method to do just that!
A quick tip for pressing tofu
Many tofu recipes require pressing the tofu for about an hour to remove the excess water before starting the recipe. This can be a hassle on a weeknight, so I researched quicker methods for extracting the water from tofu. Surprisingly, there’s an effective trick using the microwave!
If you microwave tofu for 2 minutes, it releases a considerable amount of liquid. Then place the pieces on a dry towel, put a cutting board on top, and add a heavy object. The weight will draw out more water, and it will be finished in just 15 minutes.
How to marinate tofu
After pressing the tofu, all that’s left is to marinate it for 30 minutes. Simply let it rest in a bowl with the marinade. The flavors are a delightful balance of savory, sweet, tangy, and spicy: soy sauce, garlic and sesame oil, zesty rice vinegar, maple syrup, and a hint of gochujang hot sauce for a touch of heat.
Combine those ingredients with some minced green onion and sesame seeds, and it’s so tasty, you won’t believe it. When we first offered this marinated tofu to our 2-year-old, it disappeared in an instant!
No cooking needed (but feel free to if you want)
With this effortless marinated tofu, cooking isn’t necessary. This makes it 100% easier than any baked version. Since it’s firm tofu and you’ve pressed out all the water, the tofu has a fantastic texture.
Of course, you can cook it if you choose! You can pan-fry it or create baked tofu. But this straightforward marinated tofu recipe really doesn’t require cooking: it’s packed with flavor without any hassle.
Is tofu nutritious?
Absolutely! Tofu is a key part of a healthy diet. According to Harvard, soy is a nutrient-rich protein source that can be safely consumed several times a week. It’s likely to offer health benefits—especially when enjoyed as an alternative to red and processed meats.
Serving ideas for marinated tofu
This marinated tofu is so easy as it requires very little hands-on time: there’s really only about 10 minutes of active prep. This allows you plenty of time to prepare the rest of your meal. Since it can be stored in the fridge for up to 5 days, it’s ideal for lunches! How do we serve this marinated tofu? Here are some suggestions:
Lunch bowls: I love combining this tofu with seasoned quinoa and sautéed broccoli for a protein-rich lunch. Add some tahini dressing to tie it all together.
Noodles for dinner: Serve it alongside peanut noodles or quick soba noodles with steamed veggies.
Grain bowls: Layer it over brown rice with easy edamame and fresh vegetables. I often include sliced cucumber and shredded carrots.
Stir fry boost: Add it to fried rice or cauliflower fried rice during the last minute of cooking for an extra protein boost without additional cooking time.
Healthy snacking: Enjoy it straight with chopsticks—it’s that delicious! It’s perfect for office lunches with