Orange and Maple Marinated Tofu

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Orange and Maple Marinated Tofu

Formal Explanation

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What is it?
Orange and Maple Marinated Tofu is a delightful vegan dish that combines the natural sweetness of orange juice and maple syrup with the savory goodness of tofu. The tofu is marinated in this flavorful mixture, resulting in a dish that is both sweet and savory, with a hint of citrusy tang.

This dish is a contemporary creation that emerged in response to the growing popularity of plant-based diets and the desire for innovative, flavorful vegan recipes. While tofu has been a staple in Asian cuisine for centuries, its use in Western cooking, particularly in combination with flavors like orange and maple, is a more recent development.

To prepare Orange and Maple Marinated Tofu, you will need the following components:


  • 1 block of extra-firm tofu
  • 1/2 cup of freshly squeezed orange juice
  • 1/4 cup of pure maple syrup
  • 2 tablespoons of soy sauce (or tamari for a gluten-free option)
  • 2 cloves of garlic, minced
  • 1 teaspoon of grated fresh ginger
  • 1 tablespoon of sesame oil (optional)
  • Salt and pepper to taste
  • Chopped green onions and sesame seeds for garnish

Steps to Prepare:

Step 1: Press and Slice the Tofu

  1. Place the block of tofu between two clean kitchen towels or paper towels.
  2. Put a heavy object, like a cast-iron skillet or a can of beans, on top of the tofu to press out excess moisture. Let it press for at least 30 minutes.

Step 2: Prepare the Marinade

  1. In a bowl, whisk together the freshly squeezed orange juice, maple syrup, soy sauce, minced garlic, grated ginger, and sesame oil (if using).
  2. Season the marinade with a pinch of salt and pepper.

Step 3: Marinate the Tofu

  1. Cut the pressed tofu into cubes or slices, depending on your preference.
  2. Place the tofu pieces in a shallow dish or a resealable plastic bag.
  3. Pour the marinade over the tofu, ensuring that all pieces are well-coated.
  4. Seal the dish or bag and refrigerate for at least 1 hour, or ideally overnight, to allow the flavors to infuse.

Step 4: Cook the Tofu

  1. Preheat your oven to 375°F (190°C).
  2. Line a baking sheet with parchment paper or lightly grease it.
  3. Arrange the marinated tofu pieces on the baking sheet.
  4. Bake for 25-30 minutes, flipping the tofu halfway through, until it’s golden brown and slightly crispy.

Step 5: Garnish and Serve

  1. Once the tofu is cooked, remove it from the oven and let it cool for a few minutes.
  2. Garnish with chopped green onions and sesame seeds for added flavor and visual appeal.
  3. Serve your Orange and Maple Marinated Tofu over a bed of rice, quinoa, or a fresh salad.

Time Needed to Prepare:

  • Pressing tofu: 30 minutes
  • Marinating tofu: 1 hour (or overnight)
  • Cooking tofu: 25-30 minutes

In total, you’ll need approximately 1 hour and 55-60 minutes to prepare this delicious Orange and Maple Marinated Tofu from start to finish. However, keep in mind that a significant portion of this time is for marinating and pressing, which is largely inactive time.

Enjoy your homemade Orange and Maple Marinated Tofu, a flavorful and satisfying vegan dish that’s perfect for any occasion!

Casual Explanation

What is it?
Orange and Maple Marinated Tofu is like a party in your mouth. It’s a fantastic vegan dish that takes tofu to a whole new level. You get the zing of orange juice, the sweetness of maple syrup, and the heartiness of tofu, all mingling together to create a flavor explosion.

So, here’s the scoop – this dish is relatively new in the culinary world. It’s part of the trend of people going vegan and experimenting with new, exciting flavors. Tofu, which has been hanging out in Asian cuisine for ages, has recently become a star in Western dishes, especially when combined with cool stuff like orange and maple.

To whip up this tasty dish, you’ll need:


  • A block of extra-firm tofu
  • Fresh orange juice (squeeze those oranges!)
  • Maple syrup (the real deal)
  • Soy sauce (or tamari if you’re gluten-conscious)
  • Garlic (minced to perfection)
  • Fresh ginger (grated, for that zesty zing)
  • A touch of sesame oil (if you’re feeling fancy)
  • Salt and pepper (seasoning is key)
  • Green onions and sesame seeds (for the final flourish)

Steps to Prepare:

Step 1: Tofu TLC
Get your tofu ready by giving it a little spa treatment. Wrap it in towels and press it down with something heavy (like a cast-iron skillet or a big can) to squeeze out extra water. Let it chill for about 30 minutes.

Step 2: Whiz up the Marinade
In a bowl, mix together the orange juice, maple syrup, soy sauce, minced garlic, grated ginger, and, if you want to be fancy, some sesame oil. Sprinkle in some salt and pepper to taste.

Step 3: Let the Tofu Soak in Flavor Heaven
Cut your pressed tofu into cubes or slices – whatever floats your boat. Then, toss them in a dish or a ziplock bag and pour that amazing marinade all over them. Seal it up and let it hang out in the fridge for at least an hour, or better yet, overnight. Let those flavors mingle.

Step 4: Bake It to Perfection
When you’re ready to get cooking, preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or give it a light grease. Lay out your marinated tofu pieces on it. Bake them for 25-30 minutes, flipping them halfway through, until they’re crispy and golden brown.

Step 5: Show off Your Masterpiece
Take your tofu out of the oven and let it cool for a bit. Then, sprinkle some chopped green onions and sesame seeds on top to make it look as good as it tastes. Serve it over rice, quinoa, or a fresh salad.

Time Needed to Prepare:

  • Pressing tofu: 30 minutes
  • Marinating tofu: 1 hour (or you can be patient and go for the overnight option)
  • Cooking tofu: 25-30 minutes

So, in total, you’re looking at roughly 1 hour and 55-60 minutes to make this awesomely delicious Orange and Maple Marinated Tofu. But don’t worry, a lot of that time is just letting the tofu soak up all that fantastic flavor. Enjoy! 🍊🍁

Nutrition Facts (per serving, based on a typical recipe)

  • Calories: Approximately 250-300 calories per serving, depending on portion size and how much tofu is used.

  • Protein: Tofu is a great source of plant-based protein, with around 15-20 grams per serving.

  • Carbohydrates: The dish contains approximately 30-35 grams of carbohydrates, primarily from the orange juice and maple syrup.

  • Dietary Fiber: There’s a modest amount of dietary fiber, roughly 2-3 grams per serving, which is mainly from the tofu.

  • Sugars: This dish is naturally sweetened with maple syrup and orange juice, contributing to about 10-15 grams of sugars per serving. These are natural sugars and not added sugars.

  • Fat: Expect approximately 10-12 grams of fat per serving, primarily from the tofu and a small amount from sesame oil if used.

  • Saturated Fat: Saturated fat content is relatively low, about 1-2 grams per serving.

  • Cholesterol: This dish is cholesterol-free since it’s plant-based and tofu is cholesterol-free.

  • Sodium: The sodium content primarily comes from the soy sauce or tamari, and it varies depending on the amount used. On average, it may contain around 400-600 milligrams of sodium per serving.

  • Vitamins and Minerals: Orange and Maple Marinated Tofu is a good source of various vitamins and minerals, including vitamin C from the orange juice, calcium from the tofu (if it’s calcium-set tofu), and small amounts of iron and potassium.

Health Information:

  • Protein: Tofu is an excellent source of plant-based protein, making this dish suitable for vegetarians and vegans looking to meet their protein needs.

  • Low in Saturated Fat: The dish is relatively low in saturated fat, which is a heart-healthy feature.

  • Moderate Sugar Content: While it does contain natural sugars from maple syrup and orange juice, it’s not excessively high in sugar. However, if you have specific dietary concerns about sugar, you can adjust the amount of maple syrup to your taste.

  • Nutrient Diversity: This dish offers a variety of nutrients, including protein, carbohydrates, healthy fats, vitamins, and minerals, making it a well-rounded meal option.

  • Customizable: You can adjust the ingredients and portion sizes to meet specific dietary preferences and restrictions. For example, you can use low-sodium soy sauce for a lower-sodium version or reduce the maple syrup for fewer sugars.

  • Gluten-Free Option: If you use tamari instead of soy sauce, this dish can be made gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.

Overall, Orange and Maple Marinated Tofu can be a nutritious and satisfying part of a balanced vegan or vegetarian diet, providing essential nutrients and a delicious combination of flavors.

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