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!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Cut the tofu or tempeh into cubes, slices, or triangles depending on your preference, ensuring uniform sizes for even cooking.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Arrange the marinated tofu or tempeh pieces in a single layer on the prepared baking sheet. Reserve any leftover marinade for basting.

Step 7

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.

Step 8

Remove from the oven and transfer to a serving platter. Sprinkle with sesame seeds and sliced green onions if desired.

Step 9

Serve hot as a protein topping for salads, grain bowls, or as a standalone dish with a dipping sauce.

Nutrition Facts

Serving size	544 grams (544.0g)

Amount per serving	% Daily Value*
Calories	615

Total Fat 41.00g	53%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 5.80g
Cholesterol 0mg	0%
Sodium 2905mg	126%
Total Carbohydrate 31.00g	11%
Dietary Fiber 3.30g	12%
Total Sugars 17.10g
Protein 40.40g	81%

Vitamin D 0IU	0%
Calcium 1502mg	116%
Iron 24mg	133%
Potassium 762mg	16%

*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.

Source of Calories

Fat: 56.4%

Protein: 24.7%

Carbs: 18.9%