We love to barbecue on the weekends, but sometimes I get tired of eating so much meat, so my husband suggested we try marinating and grilling tofu on the barbecue. I came up with this Orange Soy Honey Tofu Marinade last weekend and everyone really enjoyed it. It’s so good: it has sweetness from the orange juice and honey, saltiness from the soy and lots of extra flavour from the ginger and garlic. Yum!
Tofu is made from coagulated soy milk. It has been made for thousands of years beginning in China. The story goes that a cook once accidentally curdled some soy milk and … tofu was born.
Tofu on its own can be quite bland. But luckily it is fantastic for soaking up the flavours of sauces and marinades. Which is why this marinade works so well with tofu. All the flavours of orange, soy, honey, ginger, and sesame oil soak right into the porous soy cubes. This marinade also works in stir-fries as a sauce with chicken or tofu if you do not barbecue, or it is raining or wintertime. Just use with your favourite stir-fry combination.
Tofu is a super healthy meat alternative. In a 100 gram serving (about 1/2 a cup) there are 70 calories, 3.5 grams of fat, 8.2 grams of protein and about 350 mg of calcium, which is about 20% of our daily needs. When compared with chicken or steak, it is much lower in calories and much higher in calcium. Tofu is lower in protein than chicken or steak, but one serving is still enough for your daily needs.
When you grill the tofu on a barbeque, you will need a basket with holes in it (pictured above) otherwise the tofu cubes will fall through the grate. You could also use an iron frying pan. On the barbeque, the tofu caramelizes to a lovely golden brown. It’s very difficult to get this result on your stove top, as the barbeque is so much hotter. It would work, but it’s really nice on the barbeque.
Before you begin making this dish, you should press the tofu to remove any extra liquid. When pressed, the tofu is less apt to fall apart on the barbeque. To press it, first cube the tofu. Then place the tofu in a shallow plate and cover the tofu completely with another plate. Place a weight on top of the plate. For a weight, you could use a can of tomatoes, a small bag of sugar, or anything that weighs about 1 kg. Leave the tofu like that for about 60 minutes. Drain away the liquid, then place the pressed tofu in a container with the Orange Soy Honey Tofu Marinade to soak up all those yummy flavours. Seal the container. Place it in the fridge for as long as 24 hours, and drain the marinade before cooking.
Barbecue on a medium heat until golden brown all over, turning often. Brush on additional marinade as it cooks.
Orange Soy Honey Tofu Marinade for BBQ
- marinate the tofu between 1 hour to 24 hours before cooking
- 1/2 cup soy sauce
- 2 garlic cloves, finely chopped
- 1 tbsp finely chopped ginger
- 2 tablespoons orange juice concentrate
- 2 tsp rice wine vinegar
- 1 tsp mirin
- 1 tsp sesame oil
- 1/4 cup honey
- 1 450 g container of tofu
Press tofu to remove extra liquid. Place tofu on a shallow plate or in a shallow bowl. Place a small plate on top of the tofu. On top of the plate, place an object that weighs about 1 kg (large can of tomatoes, small bag of sugar etc.). Leave for about 60 minutes. Drain away extra liquid.
Chop the garlic and ginger finely.
Add all other ingredients into microwavable bowl.
Place in microwave for about 30 seconds, until the honey and orange juice concentrate are melted.
Stir all ingredients together.
Pour over tofu.
Place in refrigerator for about 2-3 hours.
Grill on medium heat on barbeque. Baste with extra marinade.
Turn tofu a few times until each cube is a nice golden brown.