- 1 (16-ounce) block extra firm tofu
- 1 tbsp miso
- 1 tbsp finely grated ginger
- 6 tbsp filtered water
- 3 tbsp soy sauce
- 2 garlic cloves (small) or 1 large one
- 1 tsp lemon juice
Tofu has become a new favorite and is a great source of protein, but something I will be consuming in moderation (maybe once or twice a week). One half-cup of tofu contains 10 grams of protein; 25 percent of the daily recommended value of calcium; 11 percent of iron; low in fat (mostly polyunsaturated, omega-6 fatty acids). One serving of tofu is relatively high in other minerals such as phosphorous, magnesium, copper, selenium, and especially manganese (40 percent of daily recommended value.)
This recipe uses organic extra firm or firm Tofu, which generally comes in a giant block or cubed (pre-packaged in water). Regular tofu, also called Chinese-style tofu or bean curd, is the most common type; it’s best to cook with the firm or extra-firm varieties. Drain it before cooking, set the tofu in a bowl between paper towels. Press it gently to squeeze out the excess water, or place a lightweight plate on top, allowing it to sit for at least 15 minutes.
- Drain and rinse the block of tofu. Set it on a clean dish towel (or paper towels) on a rimmed (cool) pan or plate.
- Place another plate on top and weight it down with something heavy, like cans of tomatoes or a heavy skillet, to press out some of the excess liquid. Let sit 15 – 30 minutes. You may have to rotate the towels and replace with dry ones if a lot of access water is present.
- Then cut the tofu into pieces. You can do cubes as croutons, sticks for dipping, flat squares to layer on sandwiches, or any other shape you feel like.
- Put the cut tofu in a shallow dish, cover with marinade – the marinade is simple to make, combine all ingredients (minus tofu) in a bowl, whisk together and then pour over tofu – and let sit for 15 – 30 minutes.
- Flip the tofu a few times so the marinade is absorbed evenly. The longer you let the tofu sit, the better the flavor will be.
- Pre-heat your oven at 350-degrees. Cover a baking sheet or pan with parchment paper and add tofu with marinade to it.
- Cook the tofu cubes for 20 minutes and then flip them over. Continue cooking and flipping every 10 – 20 minutes until the tofu is as baked as you like it, 20 – 45 minutes total.
Note: As you bake, the tofu will shrink, the texture will get chewier, and the flavor will get more concentrated. For salads, I like it baked so it’s just toasted on the outside but still silken in the middle. For snacking or dipping, I like to bake it until it’s pretty dense and has a good bite.