Grilled miso tofu
Prep
10 min
Cook
20 min
Serves
4
Skill
Vegetarian
Prep
10 min
Cook
20 min
Serves
4
Skill
The caramelised miso and maple marinade takes these tofu skewers to a new level of deliciousness. It provides a good source of protein which can support muscle health. This versatile recipe will quickly become a go-to dish.
Ingredients
- 400g firm tofu
- 1 tbsp miso paste
- 1 1/2 tbsp maple syrup
- 1 tbsp reduced salt soy sauce
- 1 tbsp ginger, grated
- 2 cloves garlic, minced
- 2 cups cooked whole grains (such as brown rice or quinoa)
- 3 cups greens (such as kale or spinach)
- 1 tbsp vegetable oil
Optional garnish:
- Sesame seeds, sliced green onions
Nutrition per serving
1450 kJ
energy kj
18 g
protein
2 g
saturated fat
6.4 g
dietary fibre
36 g
carbohydrate
7 g
sugars
483 mg
sodium
Method
- Preheat your grill or grill pan over medium heat.
- Drain the tofu and pat it dry with paper towels. Slice the tofu into 1.25cm thick slices.
- In a small bowl, whisk together the miso paste, maple syrup, soy sauce, ginger and half the minced garlic until well combined.
- Brush both sides of the tofu slices with the miso mixture, ensuring they are evenly coated.
- Place the tofu slices on the preheated grill and cook for about 5-6 minutes per side, or until nicely grilled and caramelised. Remove from the grill and set aside.
- While the tofu is grilling, heat the vegetable oil in a large pan over medium heat. Add the remaining garlic and fry for 1 minute then add the greens and sauté for 3-4 minutes until wilted and tender. Remove from heat.
- To serve, divide the cooked whole grains among four plates. Top each plate with a portion of grilled miso tofu and sautéed greens. Garnish with sesame seeds and sliced green onions, if desired
- 400g firm tofu
- 1 tbsp miso paste
- 1 1/2 tbsp maple syrup
- 1 tbsp reduced salt soy sauce
- 1 tbsp ginger, grated
- 2 cloves garlic, minced
- 2 cups cooked whole grains (such as brown rice or quinoa)
- 3 cups greens (such as kale or spinach)
- 1 tbsp vegetable oil
Optional garnish:
- Sesame seeds, sliced green onions
Nutrition per serving
1450 kJ
energy kj
18 g
protein
2 g
saturated fat
6.4 g
dietary fibre
36 g
carbohydrate
7 g
sugars
483 mg
sodium
- Preheat your grill or grill pan over medium heat.
- Drain the tofu and pat it dry with paper towels. Slice the tofu into 1.25cm thick slices.
- In a small bowl, whisk together the miso paste, maple syrup, soy sauce, ginger and half the minced garlic until well combined.
- Brush both sides of the tofu slices with the miso mixture, ensuring they are evenly coated.
- Place the tofu slices on the preheated grill and cook for about 5-6 minutes per side, or until nicely grilled and caramelised. Remove from the grill and set aside.
- While the tofu is grilling, heat the vegetable oil in a large pan over medium heat. Add the remaining garlic and fry for 1 minute then add the greens and sauté for 3-4 minutes until wilted and tender. Remove from heat.
- To serve, divide the cooked whole grains among four plates. Top each plate with a portion of grilled miso tofu and sautéed greens. Garnish with sesame seeds and sliced green onions, if desired