This Marinated Miso Tofu is a perfect addition to your weekly meal prep routine. The tofu is infused with a rich, umami-packed miso marinade and gently cooked to retain its nutrients and wholesome goodness. This recipe prioritizes flavor and uses the healthiest method for cooking tofu.
Ideal for pairing with grain bowls, salads, veggie stir-fries, or soups, this protein-rich dish is as versatile as it is nourishing. Healthy eating has never been this simple or delicious!
This Miso Tofu recipe was inspired by the Easy Tofu Marinades on my site and my Easy Marinated Tofu Salad. For an easy, protein-packed tofu side, try these Vegan Kebabs made with crumbled tofu.
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💪🏼 Tofu is Healthy
- Tofu as a Protein Source: Tofu is an excellent plant-based protein that fits well into a vegetarian or heart-healthy diet.
- Heart Health Benefits: The American Heart Association recommends incorporating plant-based proteins like tofu to support cardiovascular health.
- Chronic Disease Risk: Clinical studies have shown that consuming up to 50 grams of soy protein daily is safe and may help reduce risk factors for chronic conditions.
By choosing cooking methods that minimize AGEs, tofu can be a delicious, nutrient-rich addition to a balanced and health-conscious lifestyle.
🍘 Benefits of Miso
Miso can be a healthy choice despite its salt content. While too much salt is linked to stomach cancer and high blood pressure, miso seems to be an exception. The soy in miso may cancel out the harmful effects of the salt. For example, people in Japan who eat two bowls of miso soup daily were found to have a lower risk of high blood pressure compared to those who eat less. This suggests that the benefits of soy in miso might outweigh its salt content, making it a healthier option than other salty foods.
👩🏼🌾 Ingredients & Health Benefits
- Super-firm and extra-firm tofu are rich in plant-based protein. Super-firm tofu comes pre-pressed and therefore requires no additional pressing. Simply pat the block dry. If using extra-firm, press it for about 15 minutes before using, and pat dry using a paper or kitchen towel to remove excess moisture.
- Miso: Made from fermented soybeans, it's not only delicious but also packed with probiotics, vitamins, and minerals. Plus, miso is a healthier alternative to salt, as it doesn’t raise blood pressure like regular salt does!
- Seasonings: black pepper, coriander, paprika, garlic powder, and onion powder
See the printable recipe card below for quantities.
🍶 Substitutions
- Tamari - use soy sauce instead, or gluten-free tamari for gluten-free
- Miso- use gluten-free miso for gluten-free
- Seasonings - use seasonings you have on hand (smoked paprika, oregano, mustard powder, cumin, chili powder, chipotle, cayenne)
- Low-sodium - use reduced-sodium tamari or soy sauce and vegetable broth for a healthier option
For more healthy tofu recipes, visit my Vegan Tofu Recipes page.
📖 How to Make Marinated Miso Tofu
This is an overview. The full recipe is at the bottom of the post.
Use the marinated tofu in this High-Protein Tofu Soup, or follow the quick and easy method below.
- Prepare the Tofu: Slice the tofu in half lengthwise or score the surface if making tofu steaks.
- Place the tofu in an airtight container with a lid.
- Prepare the Marinade: In a blender, combine vegetable broth, tamari, miso, apple cider vinegar, mustard, black pepper, coriander, paprika, garlic powder, and onion powder. Blend until smooth and fully incorporated.
- Heat the Marinade: Transfer the blended mixture to a medium saucepan and gently heat until warmed through.
- Marinate the Tofu: Pour the warmed miso marinade over the tofu, ensuring it’s evenly coated. Refrigerate for at least 6 hours, preferably overnight. Flip the tofu after about 4 hours to ensure even marination.
- Cut the Tofu: When ready to cook, remove the tofu from the marinade. Using your fingers, scrape the excess marinade from the surface back into the container. Then cut the tofu into bite-sized pieces, tofu steaks, or your desired shape.
- Cook the Tofu: Return the marinade to a saucepan, heat it through, and add greens or vegetables. Cook the tofu in the warmed marinade.
- Thicken the Sauce (Optional): For a thicker sauce, dissolve 2 teaspoons of cornstarch in water and stir it into the heated marinade until it thickens.
For serving: Add chopped fresh herbs and green onion as desired. Serve with pasta, barley, or a grain of your choice.
✔️ Expert Tips
- Use the marinated tofu in this High-Protein Tofu Soup, or follow the quick and easy method outlined in the recipe card below.
- Serve and Store the Marinade: Use the marinade and tofu as a protein-rich addition to pasta, soups, or stews. The leftover marinade can be reused as a flavorful base for pasta sauces, soups, or other recipes.
- Storage: Refrigerate marinated miso tofu in an airtight container for up to 5 days.
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🙋🏽♀️ Recipe FAQs
Yes, firm or extra-firm tofu works best for marinating and holds its shape during cooking. If you prefer a softer texture, you can try medium tofu, but it may be more delicate to handle.
Absolutely! After marinating, remove the tofu and bake it at 375°F (190°C) for 20-25 minutes or air-fry it at 375°F (190°C) for 10-15 minutes, flipping halfway through for even crispness.
Chopped bok choy, spinach, carrots, mushrooms, bell peppers, or snap peas work wonderfully with this miso marinade. Add them to the pan when heating the marinade for extra flavor.
Yes, the leftover marinade can be repurposed as a sauce for pasta, soups, or stir-fries. Just be sure to heat it thoroughly, especially if it has come into contact with raw tofu.
🍽️ Related Recipes
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📖 Recipe
Marinated Miso Tofu
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Ingredients
- 14 to 16 ounces super firm tofu or extra firm tofu, pressed
- 1 tablespoon reduced-sodium tamari or soy sauce
- 1 cup low-sodium vegetable broth
- 3 tablespoons apple cider vinegar
- 2 tablespoons mellow miso (white miso)
- 2 teaspoons Dijon mustard or whole-grain mustard
- 1 teaspoon black pepper
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Instructions
- Prepare the Tofu: Slice the tofu in half lengthwise or score the surface if making tofu steaks. Place the tofu in an airtight container with a lid.
- Prepare the Marinade: In a blender, combine the vegetable broth, tamari, miso, apple cider vinegar, mustard, black pepper, coriander, paprika, garlic powder, and onion powder. Blend until smooth and fully incorporated.
- Heat the Marinade: Transfer the blended mixture to a medium saucepan and gently heat until warmed through.
- Marinate the Tofu: Pour the warmed miso marinade over the tofu, ensuring it’s evenly coated. Refrigerate for at least 6 hours, preferably overnight. Flip the tofu after about 4 hours to ensure even marination.
- Cook the Tofu: When ready to cook, remove the tofu from the marinade. Using your fingers, scrape the excess marinade from the surface back into the container. Then cut the tofu into bite-sized pieces, tofu steaks, or your desired shape. Return the marinade to a saucepan, heat it through, and add chopped greens or vegetables. Cook the tofu in the warmed marinade.
- Thicken the Sauce (Optional): For a thicker sauce, dissolve 2 teaspoons of cornstarch in water and stir it into the heated marinade until it thickens.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Sharon says
How long do you cook the tofu in the pan and how to tell when it's done? I'm a beginner!
Thanks!!
Nisha Melvani, RDN says
Hi. It just needs to be heated through. Warm to eat and enjoyable.