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    Home / Recipes / Vegan Entrees

    Grilled Tofu With Mango Salsa

    Published: Jun 6, 2024 · Modified: Jun 6, 2024 by Kathy Carmichael · This post may contain affiliate links.

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    It's chillin' and grillin' time! Grilled tofu is a fresh summery meal! The citrus marinade combined with the mango salsa makes this grilled tofu recipe the perfect meal for a spring or summer night.

    I am eating grilled tofu with mango salsa and asparagus on the side.

    When the temperatures get warmer, I love to cook on the grill. Grilled tofu is one of my favorite recipes! This grilled tofu recipe is unique because of the fresh juice marinade and mango salsa served on top. 

    Jump to:
    • What Type of Tofu is Best for Grilling?
    • How to Press Tofu
    • Citrus Mojo Marinade Ingredients
    • Citrus Mojo Marinade Ingredient Substitutions
    • Cooking Options
    • Serving Suggestions
    • Recipe FAQs
    • Tips
    • More Vegan Chillin' and Grillin' Recipes
    • 📖 Recipe
    • 💬 Reviews

    First and foremost, it is crucial to know how to prepare tofu to grill tofu perfectly.

    When cooked the right way, tofu is a vegan delicacy! You can turn tofu into any main or side dish with a suitable marinade and cooking technique. Tofu is like a sponge. Not only does tofu absorb flavors, but it can also be cooked in various ways. Grilled tofu, for instance, is one of my favorite tofu recipes! 

    Grilled tofu recipe with mango salsa and asparagus on a plate.

    What Type of Tofu is Best for Grilling?

    The type of tofu you buy, for instance, is essential. Soft tofu is used for dressing, dips, and sauces.

    On the other hand, extra-firm tofu is made for entrees and can be baked, air-fried, grilled, or sautéed. As a general rule, I always buy the firmest tofu I can find. 

    Sprouted tofu is the firmest tofu, and it does not require pressing. This one is my favorite because I don’t have to press it. Instead, I use a paper towel to dry it off, and it’s ready.

    For years I avoided eating tofu. Every time I made tofu, I moved it to the side of the plate because it was either fried or mushy. Most restaurants fry it, which doesn’t interest me, and those who bake and grill it seemed to have the same issues I did; soft tasteless tofu.

    Then, I figured it out with the help of my EZ Tofu Press. I bought it on Amazon, and I made the same mistakes in the beginning. I didn’t follow the directions ( a problem I have, haha); I was in a hurry as I usually am, and I got the same results….tasteless tofu I didn’t like.

    I have many friends who share the same frustration, and although I have posted tofu recipes with similar instructions, this post is all about the proper pressing and cooking, so you can enjoy tofu as much as I do.

    How to Press Tofu

    First, carefully remove the tofu from the package, discarding the fluid from the package.  

    Then, place the tofu in the middle of the press and turn both knobs equally for about four turns. I usually put the tofu press in the sink on its side, but I placed it on a plate to drain for this visual post.

    • Turn the knobs every two minutes equally until you have the result (the last picture).
    • Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as possible, almost to touch the opposite side. 
    • Although I have never tried this, I decided this time I would measure the amount of water I got from the bottom of the plate at the end.
    • The amount was ¾ cup of fluid.
    • Now, remove the press from the plate, and I give it another press with a paper towel for excess fluid removal.
    • Next, cut tofu into 4 identical slabs.
    • Or, skip pressing altogether and buy sprouted tofu which requires no pressing. 

    Citrus Mojo Marinade Ingredients

    Squeezing oranges using a juicer.
    • Making a great marinade, for example, is the secret to great grilled tofu.
    • For this recipe, I made a fresh citrus mojo marinade.
    • Of course, if you can squeeze fresh juice rather than using bottled juice, use fresh fruit. 
    • Another suggestion is to allow the tofu to marinate overnight to absorb all the flavors from the marinade. 
    Citrus marinade in a container on the table.
    • Fresh Squeezed Orange, Lime, and Lemon Juice: I used a juicer to remove the pulp.
    • Garlic: Fresh minced garlic has the best flavor.
    • Cumin: Cumin has a warm, earthy flavor.
    • Fresno Chili Pepper: Red Fresnos have a hot, sweet flavor and is often pickled or blended into sauces.

    Citrus Mojo Marinade Ingredient Substitutions

    • Use bottled juices if fresh juices aren't available.
    • Garlic flakes, also called dehydrated (or dried) minced garlic, use ½ teaspoon of garlic flakes in place of each clove. Granulated garlic: Use ¼ teaspoon of granulated garlic in place of each clove. Garlic powder: Use ⅛ teaspoon of garlic powder in place of each clove.
    • Coriander is often used in place of cumin.
    • Jalapenos substitute Fresno chili peppers or use dried red pepper flakes.
    Tofu slabs marinating in the citrus marinade.
    • Furthermore, I always rotate my tofu while it soaks in the marinade to ensure that it absorbs the flavors. 

    Cooking Options

    Grilled tofu and asparagus on a plate.

    Even though I prefer grilled tofu, only some have a grill or the climate to grill outdoors. Therefore, other cooking options are available, so you don't miss out on this fabulous grilled tofu recipe. 

    Grilling

    • Preheat the grill to low.
    • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, place the tofu directly on the grill.
    • Cook for about 8 minutes on each side.
    • Remove from the grill and place back in the marinade until ready to use.  
    • Then, cut it into strips or cubes, or leave it as tofu steaks.

    Baking

    • Follow the same pressing and marinating process. 
    • Then, preheat the oven to 400 degrees.
    • Place cut or uncut tofu on a silicone baking mat  or parchment paper
    • Cook for 15 minutes.
    • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

    Air Frying

    • Follow the same pressing and marinating process. 
    • Set the air fryer temperature to 375 degrees.
    • Cook for 10-15 minutes, shaking the basket several times through the cooking process.

    Serving Suggestions

    I am eating a piece of grilled tofu with mango salsa.
    • Although I love grilled tofu, adding fresh mango salsa is a game-changer!
    • Pineapple salsa is also a great option.
    • The citrus garlic flavor of the mojo marinade pairs perfectly with fresh mango salsa. 
    • I also served it with grilled asparagus. Yum!
    • Another great accompaniment is pineapple coleslaw.

    Recipe FAQs

    Is tofu good for grilling?

    Tofu is perfect for grilling because it takes on any flavor you want! You'll want to let your tofu sit in a marinade for at least 30 minutes before grilling it.

    Can you eat tofu raw?

    While tofu comes in various textures — silken, firm, and extra firm — technically, they can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also essential to properly store tofu to prevent germs from growing on unused portions.

    Is tofu good for weight loss?

    Tofu is a cholesterol-free, low-calorie, high-protein food rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

    Tips

    • Marinating tofu for 30 minutes or longer (I prefer overnight) helps to absorb more flavor.
    • Preheat the grill before adding the marinated tofu.
    • I prefer using extra-firm or sprouted tofu.
    • If you don't have a tofu press, use paper towels, a heavy pan, or a book.
    • Be patient when pressing the tofu; slow and steady wins the race and keeps the tofu from cracking or breaking while pressing.
    • Add mango salsa, chimichurri sauce, tomatillo salsa, or corn salsa for added flavor.

    If you want a fabulous, fresh summer dinner, try this grilled tofu recipe. Don't forget the mango salsa recipe on top. I also served my grilled tofu with a side of grilled asparagus. 

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      Turmeric Roasted Vegetables
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    If you love this grilled tofu recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    Grilled tofu recipe

    Grilled Tofu With Mango Salsa

    Kathy Carmichael
    It's chillin' and grillin' time! Grilled tofu is a fresh summery meal! The citrus marinade combined with the mango salsa makes this grilled tofu recipe the perfect meal for a spring or summer night.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 16 minutes mins
    Total Time 31 minutes mins
    Course Entrees
    Cuisine American
    Servings 4 servings
    Calories 100 kcal

    Ingredients
      

    • 14 ounces extra firm or sprouted tofu or choose chickpea tofu for a soy-free option

    Citrus Mojo Marinade

    • ½ cup fresh squeezed orange juice
    • ½ cup fresh squeezed lime juice
    • ½ cup fresh squeezed lemon juice
    • 8 cloves garlic minced YES 8; this is not a typo
    • 1 Fresno chili pepper sliced thin or 1 teaspoon red pepper flakes
    • 2 teaspoons cumin

    Mango Salsa (Optional)

    • 1 recipe Mango Salsa optional

    Instructions
     

    Press/Prepare Tofu

    • First, carefully remove the tofu from the package, discarding the fluid from the package.  
    • Then, place the tofu in the middle of the press and turn both knobs equally for about four turns. Finally, I usually put the tofu press in the sink on a plate to drain.
    • Turn the knobs every two minutes equally until you have the result (the last picture).
    • Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as they can almost touch the other end. Although I have never tried this, I decided this time I would measure the amount of water I got from the bottom of the plate at the end.
    • The amount was ¾ cup of fluid.
    • Now, remove the press from the plate, and I give it another press with a paper towel for excess fluid removal.
    • Next, cut tofu into 4 identical slabs.

    Citrus Mojo Marinade

    • Whisk all ingredients together and place in a shallow dish with a sealed cover.
    • Add the pressed tofu squared.
    • Seal the top and shake the marinade to cover all the tofu.
    • Place in a refrigerator overnight if possible (a few hours minimum).
    • I flip the container over whenever I enter the fridge to ensure the tofu absorbs the marinade.

    Grilled Tofu

    • Preheat the grill to low
    • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, place the tofu directly on the grill.
    • Cook for about 8 minutes on each side
    • Remove from the grill and place back in the marinade until ready to use.  
    • Then, cut it into strips or cubes.

    Baking

    • Follow the same pressing and marinating process. 
    • Then, preheat the oven to 400 degrees.
    • Place cut or uncut tofu on a silicone baking mat  or parchment paper
    • Cook for 15 minutes.
    • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

    Air Frying

    • Follow the same pressing and marinating process. 
    • Set the air fryer temperature to 375 degrees.
    • Cook for 10-15 minutes, shaking the basket several times throughout the cooking.

    Serving

    • Serve as a steak or cut into strips or cubes.
    • Add mango salsa if desired.

    Notes

    • Marinating tofu for 30 minutes or longer (I prefer overnight) helps to absorb more flavor.
    • Preheat the grill before adding the marinated tofu.
    • I prefer using extra-firm or sprouted tofu.
    • If you don't have a tofu press, use paper towels, a heavy pan, or a book.
    • Be patient when pressing the tofu; slow and steady wins the race and keeps the tofu from cracking or breaking while pressing.
    • Add mango salsa, chimichurri sauce, tomatillo salsa, or corn salsa for added flavor.

    Nutrition

    Calories: 100kcalCarbohydrates: 13gProtein: 9gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 67mgPotassium: 360mgFiber: 1gSugar: 6gVitamin A: 199IUVitamin C: 54mgCalcium: 62mgIron: 2mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    Reader Interactions

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      5 from 5 votes (5 ratings without comment)

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      Recipe Rating




    1. Joan Ramler

      May 15, 2022 at 4:18 pm

      We didn’t realize it but our way of eating before was so heavy. This is such a beautiful, fresh and bright looking dish! I think we’re going to love it. Since going vegan 10 years ago grilling and bbq’ing is one thing we just very rarely do. This would make a great reason to dust off the bbq.

      Reply
      • Kathy Carmichael

        May 16, 2022 at 3:20 am

        Hi Joan, we love to BBQ! Let me know if you enjoy the recipe. I appreciate your feedback.

        Reply
    2. jane

      February 01, 2022 at 12:37 pm

      Hi Kathy, I have been making this recipe since yesterday, citrus juices and tofu marinating overnight. This morning I made the mango avocado salsa which was really delicious. However, next time I will try to marinate the tofu in tamari sauce and cut the prep time pretty short. the citrus marinade was ok,a little on the sweet side and think I prefer a simple tamari suace marindae for the tofu which will be more to my family's liking. For a side I made a nice salad with it to complete the meal. The whole process was time consuning however the results were pretty good. Thank you for your excellent recipes much appreciated !

      Reply
      • Kathy Carmichael

        February 01, 2022 at 1:33 pm

        Hi Jane, I'm glad you enjoyed the recipe. It's always good to give a recipe your own unique touch, and saving time is always a plus. Thank you for reaching out. I appreciate the feedback and suggestions.

        Reply
    3. Linda North

      June 21, 2020 at 5:06 am

      Your recipes have been a life saver for me as we are now going oil free.... Do you have a butter type spread recipe for toast or sandwiches..?.. Thanks.. Linda

      Reply
      • Kathy Carmichael

        June 21, 2020 at 7:48 am

        Hi Linda, thank you so much. I appreciate the feedback, and I'm so glad the recipes are helpful. I do not make a butter spread, but I do know there are oil-free homemade butter spread recipes out there. I just grill sandwiches without any butter spread and they get just as toasty.

        Reply

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