Vegan Grilling Extra Firm Tofu with Eggplant and Cilantro
🌱 100% Plant-Based
Cook Time: 6-8 min
Total Time: ~18 min
Temperature: 450°F
Protein: 20g per cup
Serves: 2
Diet: Vegan, Plant-Based
Ingredients
- 7 oz (200g), half a block extra firm tofu
- 2 cups eggplant, prepped
- 2 tablespoons fresh chopped cilantro
- 1 tablespoon olive oil or sesame oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- Optional: 1 tablespoon soy sauce or tamari for umami
- Optional: squeeze of fresh lemon or lime juice
Instructions
- Prep the protein: Press 30 min to remove water, cube or slice.
- Season: Toss extra firm tofu with 2 tablespoons fresh chopped cilantro, salt, and pepper.
- Prep vegetables: Wash and cut eggplant into even pieces for uniform cooking.
- Heat: Set to 450°F. Add 1 tablespoon oil.
- Cook protein: Add extra firm tofu and cook for 6-8 minutes. Oil grates well, use grilling basket or skewers
- Add vegetables: Add eggplant and cook until tender-crisp, about 5-8 minutes.
- Season: Add as garnish at serving. Taste and adjust salt and cilantro.
- Finish: Add optional soy sauce or lemon juice for brightness. Serve immediately.
Nutrition Highlights
- Protein: 20g per cup from extra firm tofu
- Fiber: High — from both extra firm tofu and eggplant
- Diet: 100% plant-based, vegan, dairy-free
- Category: Soy-Based
Tips for Best Results
- Oil grates well, use grilling basket or skewers
- Cilantro tip: Add as garnish at serving.
- Don't overcrowd the cooking surface — work in batches for crispy results.
- For extra protein, serve over quinoa or brown rice.
- Storage: leftovers keep 4 days refrigerated, reheat at 450°F.