Barbequed tofu slices with bbq sauce and olive oil
Enjoy a delicious and healthy twist on classic BBQ with our barbequed tofu slices. Marinated in a blend of BBQ sauce, olive oil, and black pepper, these tofu slices are then coated with egg white and seasoned flour before being grilled to perfection. Perfect for both vegans and non-vegans alike, this recipe combines the smoky, tangy flavors of traditional BBQ with the wholesome goodness of tofu. Great for summer cookouts or a cozy family dinner, these flavorful tofu slices are sure to become a new favorite!
- 06 Apr 2024
- Cook time 25 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
Barbequed tofu slices are a delicious and healthy alternative to traditional meat-based barbeque dishes. This recipe combines the smoky and tangy flavor of BBQ sauce with the richness of olive oil, black pepper, and seasonings, resulting in a flavorful and satisfying meal. Whether you're vegan, vegetarian, or just looking to try something new, this dish is sure to impress your taste buds.
Ingredients:
Instructions:
- Drain and Press Tofu: Remove the tofu block from its packaging and drain the excess water. Place the tofu block between paper towels and press it gently to remove additional moisture. You can use a tofu press or place a heavy pan on top for about 20–30 minutes.
- Once the tofu is well-pressed, cut it into even slices, about 1/2 inch thick.
- In a bowl, combine 1 tbsp of BBQ sauce, 1 tbsp of olive oil, and the black pepper. Mix well.
- Gently coat the tofu slices with this mixture and let them marinate for at least 15–30 minutes to absorb the flavors.
- In a shallow dish, beat the egg white until slightly frothy.
- In another shallow dish, mix the salt with the all-purpose flour.
- Dip each tofu slice first into the egg white, allowing any excess to drip off, then coat it with the flour mixture, shaking off any surplus flour.
- Preheat your grill to medium-high heat. If using a stovetop grill pan, heat it on medium-high until hot.
- Lightly brush the grill grates with 1 tbsp of olive oil to prevent sticking.
- Place the coated tofu slices onto the grill. Cook for about 3–4 minutes on each side, or until they develop a nice char and turn golden brown. Use tongs to carefully flip the slices.
- During the last minute of grilling, brush the tofu slices with the remaining 1 cup of BBQ sauce. Let the sauce caramelize slightly on the tofu.
- Remove the tofu slices from the grill and let them cool for a minute or two.
- Serve the barbequed tofu hot, garnished with additional BBQ sauce if desired, and any of your favorite side dishes.
Tips:
- Press the tofu before cooking to remove excess water, ensuring that it absorbs the flavors better and achieves a firmer texture.
- Marinate the tofu slices in BBQ sauce for at least 30 minutes to enhance the flavor.
- Use a grill or grill pan to cook the tofu for a nice char and smoky taste.
- Brush the tofu with a little olive oil before placing it on the grill to prevent sticking and to add an extra layer of flavor.
- Monitor the grilling process closely to avoid burning, aiming for a golden-brown and crispy exterior.
Barbequed tofu slices make for a versatile and mouth-watering dish that can be enjoyed in various ways—served as a main dish, added to salads, or used in sandwiches and wraps. With the right preparation and cooking techniques, you'll achieve a delightful balance of flavors and textures. Enjoy your delicious homemade barbequed tofu slices with your favorite sides and relish the healthy and tasty journey!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 300kcal | 12% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 1.83g | 5% |
| Sugar 24g | 23% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.11g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 7ug | 1% |
| Choline 40mg | 7% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.11mg | 9% |
| Vitamin B3 1.52mg | 9% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.01ug | 0% |
| Vitamin C 0.63mg | 1% |
| Vitamin E 0.57mg | 4% |
| Vitamin K 4.00ug | 3% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.30mg | 0% |
| Iron, Fe 2.09mg | 19% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 360mg | 10% |
| Selenium, Se 18ug | 34% |
| Sodium, Na 1290mg | 86% |
| Zinc, Zn 1.21mg | 11% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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