Broiled Tofu or Tempeh
Transform your plant-based meals with this savory and satisfying Broiled Tofu or Tempeh recipe! Perfectly marinated in a flavorful blend of soy sauce (or gluten-free tamari), maple syrup, toasted sesame oil, and aromatic garlic and ginger, this dish delivers a balance of sweet, salty, and umami goodness. Broiling ensures a golden-brown, slightly crisp exterior while keeping the interior tender and juicy. Customize the spice level with a touch of sriracha or chili paste, and garnish with sesame seeds and green onions for added texture and color. Ready in just 25 minutes, this versatile dish shines as a protein-packed addition to salads, grain bowls, or as a stand-alone star. Simple, flavorful, and vegan-friendly, this recipe is a must-try for quick and nutritious weeknight dinners!
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Recipe Information
Ingredients
- 14 oz Tofu or Tempeh
- 3 tbsp Soy sauce or tamari (for gluten-free)
- 1 tbsp Maple syrup
- 1 tbsp Sesame oil
- 2 tsp Rice vinegar
- 2 cloves Garlic, minced
- 1 tsp Fresh ginger, grated
- 0.5 tsp Sriracha or chili paste (optional for spice)
- 1 tbsp Cooking spray or oil for greasing
- 1 tbsp Sesame seeds (optional, for garnish)
- 2 stalks Green onions, sliced (optional, for garnish)
Instructions
If using tofu, press the tofu block to remove excess moisture. Wrap the tofu in a clean kitchen towel and place a heavy object on top for 10 minutes.
Cut the tofu or tempeh into cubes, slices, or triangles depending on your preference, ensuring uniform sizes for even cooking.
In a medium bowl, whisk together the soy sauce (or tamari), maple syrup, sesame oil, rice vinegar, minced garlic, grated ginger, and optional sriracha or chili paste.
Add the tofu or tempeh pieces to the marinade, ensuring each piece is well-coated. Allow it to marinate for at least 15-30 minutes at room temperature for best flavor absorption.
Preheat your oven’s broiler and position a rack about 6 inches below the heat source. Prepare a baking sheet by lining it with foil or parchment paper, and lightly grease it with cooking spray or oil.
Arrange the marinated tofu or tempeh pieces in a single layer on the prepared baking sheet. Reserve any leftover marinade for basting.
Broil for 4-5 minutes on one side, then flip the pieces and baste with the remaining marinade. Broil for another 4-5 minutes or until the edges are golden brown and slightly crispy.
Remove from the oven and transfer to a serving platter. Sprinkle with sesame seeds and sliced green onions if desired.
Serve hot as a protein topping for salads, grain bowls, or as a standalone dish with a dipping sauce.
Nutrition Facts
Calories |
168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 727 mg | 32% | |
| Total Carbohydrate | 7.7 g | 3% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 4.3 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 376 mg | 29% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 197 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
