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5 from 5 votes

Orange Tofu

Orange tofu recipe is marinated in a tangy orange sauce and grilled to perfection, then added to a bowl of red quinoa and stir-fried vegetables.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Entrees
Cuisine: Asian
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 275kcal


  • 14 ounces extra-firm or sprouted tofu pressed

Orange Marinade/Sauce

  • 3 oranges juiced
  • 3 Tablespoons rice vinegar
  • 2 Tablespoons soy sauce or Tamari
  • 3 teaspoons fresh ginger grated
  • 2 teaspoons arrowroot powder


  • 3 cups cooked quinoa I used red quinoa
  • 1 white onion
  • 8 ounces mushrooms sliced
  • 1 red bell pepper sliced thin
  • 8 ounces pea pods
  • ¼ purple cabbage sliced thin
  • 2 bok choy cut into bite-sized pieces


Orange Marinade

  • Juice the oranges using a juicer or by hand.
  • Place the orange juice and the rest of the ingredients in a saucepan.
  • Whisk all the ingredients together, so to incorporate the arrowroot powder.
  • Heat on medium-low, and stir until the orange sauce begins to thicken.


  • Press the tofu and cut it into 4 equal slabs for grilling. If baking air frying or pan searing, cut into cubes.
  • Mix ¼ cup of the orange marinade/sauce into a container with the tofu.
  • Refrigerate overnight.
  • Place the remaining orange sauce in a separate container for later use.

Cooking Options


    • Preheat the grill to low.
    • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can 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 the tofu into strips or cubes


    • 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.


    • Prepare quinoa according to the directions provided.
    • Using a wok, on medium-high heat, begin cooking the onions and mushrooms until the onions are translucent and the mushrooms are browned.
    • Now, add red bell peppers and pea pods; toss to incorporate with the mushrooms and the onions, and continue to cook for approximately 7 minutes.
    • Lastly, add the bok choy and purple cabbage.
    • Stir to combine, and add the reserved orange sauce.
    • Cook until bok choy and purple cabbage is slightly wilted.

    Assembling the Orange Tofu Bowl

    • Place ½ cup of quinoa in the center of the bowl.
    • Spoon stir-fried vegetables around the quinoa.
    • Add sliced of grilled tofu.


    • When cooking with tofu, focus on texture and flavor.
    • Marinate tofu overnight for the most profound flavor.
    • Choose the appropriate tofu for the correct cooking purpose.
    • Freeze and thaw tofu for a spongier consistency
    • Cornstarch is the secret weapon in the fight against soggy baked tofu.
    • When air frying or grilling tofu, you do not need cornstarch.
    • Use a heavy weighted pan and towels or a tofu press if pressing tofu.


    Serving: 6g | Calories: 275kcal | Carbohydrates: 46g | Protein: 18g | Fat: 2g | Polyunsaturated Fat: 2g | Sodium: 383mg | Potassium: 1459mg | Fiber: 10g | Sugar: 16g | Vitamin A: 14085IU | Vitamin C: 231mg | Calcium: 399mg | Iron: 6mg