This miso tofu is not only super easy to make, but it bursts with irresistable bold umami flavor! Bake alongside your favorite vegetables and enjoy with rice, noodles, over salads, and so much more!
Miso marinated tofu
Tofu is so awesome for so many reasons. It’s affordable, versatile, and highly nutritious.
It's an excellent source of plant-based protein and calcium, and in fact, Soybeans are one of the few plant-based protein foods and the only legume that contains ALL nine essential amino acids.
And if you’re worried about the phytoestrogens and whether or not it is safe for babies and young children, my ultimate guide to tofu is definitely worth a read!
Tofu is is also like a blank canvas and can take on the flavor of just about anything. And today, may I entice you to try adding it to this yummy miso tofu marinade?
I adapted the recipe slightly from my miso pasta sauce, and it's seriously amazing just how much flavor and depth miso paste can add to any dish!
This recipe is sure to turn you into a tofu lover, if you’re not already!
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Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Tofu - be sure to use extra-firm tofu for best results!
- Miso paste - A little goes a long way in infusing so much umami. Be sure to purchase white miso paste, which is lighter and sweeter in flavor, rather than red miso and look for reduced sodium, especially if intending to share with your baby or toddler.
- Peanut butter - helps balance the salty flavor of miso paste and imparts a nutty flavor.
- Soy sauce - be sure to use low-sodium soy sauce.
- Fresh garlic cloves - use a microplane grater so it will infuse right into the marinade.
- Vegetables - I love to pair with broccoli and carrot but feel free to use whatever vegetables you have on hand. Cauliflower, zucchini, parsnips, asparagus, sweet potatoes...
How to Press Tofu
Tofu contains a lot of water so it’s best to press out as much as possible in order for it to fully absorb all the delicious flavors you are about to infuse into it.
You can buy a tofu press, but I know I don't need another kitchen gadget and perhaps you’re in the same boat as me. If so, here's what you can do!
- Wrap the tofu block in 2-3 or more layers of paper towel, a clean dishcloth, or a kitchen towel.
- Place a sheet pan on top with a few canned goods or a heavy object to help weigh it down.
- Set aside for at least 20 minutes.
Step-by-Step Instructions
- Whisk together miso paste and water in a small bowl until smooth. Then add the rest of the marinade ingredients and stir until well combined.
- In a large bowl, gently combine tofu and the miso sauce until well coated.
- Marinate for at least 30 minutes.
- Place tofu cubes in a single layer. You can also add your vegetables of choice. Toss with oil and favorite seasoning(s). I like to use garlic powder and ginger. Bake for 20-25 minutes.
Tips for Success
- Be sure to marinate the tofu for at least 30 minutes.
- You MUST line the baking tray to prevent the tofu from sticking.
- I don't flip the cubed tofu halfway through cooking because I find it cumbersome and the result is just as great. But feel free to do so if you really want the tofu to be evenly browned.
- You don't have to roast the tofu alongside any vegetables but why not cook a delicious and nutritious side dish at the same time? Keep in mind the cooking time will depend on the chosen vegetable(s). You may need to pull them out earlier or later. The tofu will take about 25 minutes to cook.
Serving Suggestions
This Asian marinated tofu tastes delicious with rice and vegetables, quinoa, over salads (like Asian cabbage salad), and soba noodles.
You can even add it to naan pizza for a delicious Asian-inspired comfort meal!
Related: Healthy Asian Recipes for Babies
Storage
Transfer to an airtight container and keep in the refrigerator for 3-5 days. You can reheat in the microwave or the skillet with a splash of water or enjoy cold!
My kids love it straight from the refrigerator, and it makes for a delicious addition to school lunchboxes.
I have not tried freezing leftovers as we have no problem finishing it within the allotted time. But let me know if you do!
Frequently Asked Questions
For best results, be sure to use extra firm tofu! If you can't find it firm tofu will be the second best option.
You can! I like to bake it in the oven because I can walk away and not have to babysit it. But if you prefer to cook on the stovetop, heat some oil in a large skillet over medium-high heat. Add the marinated tofu, and using tongs, cook until all sides are nicely browned.
More Asian Recipes
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Miso Tofu
Equipment
Ingredients
- 16 ounce block extra firm tofu
- 1 tablespoon white miso paste
- 2 tablespoons water
- 1 tablespoon smooth peanut butter
- 1 teaspoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 2 garlic cloves, grated
- Optional: Carrots, Broccoli
Instructions
- Press tofu. Cut into ½ inch cubes.
- Whisk together miso paste and water first until smooth. Then add the rest of the ingredients and stir until well combined.
- In a large bowl, combine tofu and the sauce. Marinate for at least 30 minutes.
- Preheat oven to 400°F. Line a baking sheet with parchment paper or baking mat.
- Place tofu in single layer and add vegetables of choice.
- Bake for 20-25 minutes. There's no need to flip I find it cumbersome but you can.
Heather Mason@ Nutty Nutrition says
mmm. Farro is my new favorite grain! This looks delicious! Also, I love your blog header! So cute! So glad to have found your blog Min!
Min says
Thank you so much, Heather! It's lovely to connect with you!! 😉
Thalia @ butter and brioche says
I can't say that I use farro often - but after seeing this post I definitely am inspired too. Love how simple yet healthy and delicious this vegetarian dish is!
Katie (The Muffin Myth) says
Looks delish! I love the nutty flavour and chewy texture of farro, it's right up my alley! This is such a great and simple dish, definitely something I'll be keeping up my sleeve for a quick and easy dinner. Thanks for the recipe!
Lisa @ Healthy Nibbles & Bits says
Thanks for including my farro recipe in here, Min! This recipe reminds me that I need to eat some farro again soon!
Kari @ bite-sized thoughts says
You're my kind of rebel Min 😉 This looks fantastic, and I really need to try farro - I've never had it!
Min says
I think you'll really appreciate farro, Kari! Hope you get to try soon!!
Sarah @ SnixyKitchen says
I'm in need of one-pot quick simple dishes like this! Sometimes I want to watch The Good Wife instead of do dishes;) Often times our veggies are simple without much sauce too - makes the veggies shine in my opinion! (Take that Hungryman;).
Min says
Haha! Yes, Tim needs to hear that every time he squirts sriracha all over my veggie creations! Argh why you little..
Arman @ thebigmansworld says
SO. Much. Respect.
My half Asian side nearly went to the temples to pray for me after I suggested brussels sprouts over choy sum one night in Malaysia..... I hate to think what they would have done if I had added farro too 😉
This looks delicious Min! Have you tried Vegemite before? It's Aussie miso 😉
Min says
Haha so funny ;). No I've seen it but never tried. Does it taste pretty similar? How do you like it?
Sonali- The Foodie Physician says
Farro is such an awesome whole grain, I love using it salads! As always, this looks like perfection to me. And the lighting on the pic of the dish is gorgeous.
Emily @SinfulNutrition says
I've actually been craving miso soup lately and LOVE brussel sprouts. Great way to get the best of both worlds!
dixya | food, pleasure, and health says
this is the 3rd recipe involving miso..its definitely a sign i need to do something with it, no?
Min says
Yes, it is definitely a sign! Do it now 😉
Alex Caspero MA,RD (@delishknowledge) says
I've become such a farro fan lately! I love the nutty, chewy texture and can't wait to try this! You had me at tofu... and brussels sprouts... and miso! All my favorites in one dish 🙂
Min says
Haha thanks, Alex! Yes, those are all my favs as well 😉
lindsay says
i gotta try this with quinoa and get myself to tj's! yum! how do you do it? every meal is amazing. LOVE IT!
Min says
Aww thanks, friend! Yes, I LOVE that TJ's opened up in arboretum..so close! and so dangerous...haha. And I shall throw the question right back at ya 😉
Anne|Craving Something Healthy says
Great recipe - I'm always looking for new ways to eat tofu (and farro)! Pinned and can't wait to try it. Thanks so much for including me in the roundup!
genevieve @ gratitude & greens says
Mmm, I really like cooking with miso. Farro is delicious, but I've only cooked with it once or twice. Great combination of flavours and textures!
Laurie says
Is the nutritional information correct or is that a typo in the calories?
Min says
Oh my goodness! It's definitely not 3381 calories thank you so much for pointing that out 😉
Liz says
Thank you Min. Have a great day and week.
Alanna says
I adore farro but never seem to make it for myself at home too often. I tend to opt for quinoa maybe a little too much! This will definitely change because I can't wait to try this recipe. Brussels+tofu are two of my favorite things!
Dietitian Jess says
I've had farro a few times but I've actually never made it- gasp! I do really enjoy the nutty flavor so thanks for the inspiration for some farro dishes coming my way soon!
Min says
Ooh I can't wait to see what you make! 😉