Delicious tofu recipe made with tangy honey mustard marinade, full of flavour and roasted to perfection.

I always try to make meat-free versions of my recipes to accommodate vegetarians as I have one living with me. So, as I was planning the ingredient list for my honey mustard chicken, I knew the marinade would go perfectly well to make roasted honey mustard tofu. Tofu, also known as bean curd, is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness. It’s a perfect meat substitute, hence why I go for it all the time.

Honey mustard tofu can be grilled or roasted, but I have opted to roast mine. You can see other ways to cook tofu here. Chicken can be subbed for tofu using this recipe.

Ingredients in this recipe                                           

There are 4 main ingredients in this tofu recipe, with a little bit of spiciness from the white pepper. I use organic tofu, honey, Dijon mustard, extra virgin olive oil, garlic cloves and salt and ground pepper flakes. For more heat add ¼ teaspoon white pepper or cayenne pepper. For the Dijon mustard, you can use the grainy one or just add a little bit of mustard seeds in the marinade. I prefer using extra virgin olive oil for cooking, but you can also use ordinary olive oil.

How to get water out of the tofu

Uncooked tofu is usually soaked, so the first thing to do is to get all the water out of it before cooking it. You will need a baking tray, paper towel and maybe a mortar or anything with weight. Here is how it works:

Place some paper towels in a baking tray, then place the tofu on it and cover it with another set of paper towels. Cover with a baking tray and place a mortar on it to apply pressure which drains the water out. You can use any other kitchen utensils; the goal is to drain the water out of the tofu. Let it sit there for an hour before cutting. Once the water is out, cut the tofu into desired shape.

How to make baked honey mustard tofu

1. Tofu marinade: use a big bowl; add honey, Dijon mustard extra virgin olive oil, pressed garlic (or chopped or grated), salt, pepper and a bit of white pepper (or cayenne pepper). Mix the ingredients together by stirring with a spoon or spatula until it’s all blended together.
2. Add tofu into the marinade. To make sure that the tofu is well coated with the marinade, I mixed it in with my hands instead of using tongs.
3. Cover the bowl with cling film or tin foil and place in the fridge for about 30mins to an hour. This will make the tofu absorb all the flavours in the marinade more before baking; the longer you refrigerate it for the more the flavour blends in.
4. Bring the tofu out and roast for 20mins at 200C. Preheat the oven at 200C for about 5mins before putting the tofu in.

Can you freeze marinated honey mustard tofu?

The answer is yes! You can freeze honey mustard marinade and other tofu marinades as well. To freeze the marinade, place in resealable bags and freeze for up to 3 months. To roast, bring out and let it defrost completely before roasting. The longer you freeze it for, the more it loses its taste and flavour.

Tangy and succulent roasted honey mustard tofu

Recipe by Oluwaseyi O’shea

0.0 from 0 votes

Course: VegetarianCuisine: JapaneseDifficulty: Easy

Servings

4

servings

Prep time

35

minutes

Cooking time

20

minutes

Calories

170

kcal

Total time

55

minutes

Ingredients

• 360 grams Organic tofu

• 3 tablespoons Dijon mustard

• 3 tablespoons Honey

• 2 tablespoons Extra virgin olive oil

• 2 Garlic cloves

• ¼ teaspoons White pepper (or cayenne pepper)

• Salt and pepper to taste

Directions

• Using a big bowl; add honey, Dijon mustard extra virgin olive oil, pressed garlic (or chopped or grated), salt, pepper and a bit of white pepper (or cayenne pepper). Mix the ingredients together by stirring with a spoon or spatula until it’s all blended together.
• Add tofu into the marinade. To make sure that the tofu is well coated with the marinade, I mixed it in with my hands instead of using a tong.
• Cover the bowl with cling film or tin foil and place in the fridge for about 30mins to an hour. This will make the tofu absorb all the flavours in the marinade better before baking; the longer you refrigerate it for the more the flavour blends in.
• Bring the tofu out and roast for 20mins at 200C. Preheat the oven at 200C for about 5mins before sticking the tofu in.
• Serve with salad or sides.

Notes

• PS: Nutrition information is estimated using an online nutrition calculator and based on ingredients used.

Utensils and tools in this recipe

Mixing bowl, garlic press and meat thermometer (You can buy any of the items on Amazon by clicking the link. This opens a new tab on your browser so you will still remain on this page).

Other Tofu recipes

• Tofu and mushroom in gravy sauce
• Vegetarian creamy tofu pasta recipe
• 4 ways to cook Tofu for dinner
• Vegetarian broccoli tofu fritters recipe 

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