Oil-Free Tempeh & Tofu Marinades

Name: Tempeh & Tofu Marinades
Prep time: 10 min
Ingredients: 1/2 cup soy sauce (or sub tamari or liquid aminos for gf); 1/4 cup apple cider vinegar; 1 tsp liquid smoke; 3 cloves garlic (minced); 1 Tbsp spicy mustard; 1/4 tsp black pepper; generous dash of paprika; 1/2 cup balsamic vinegar; 1/4 cup soy sauce; 1 Tbsp mustard; 3 cloves garlic (minced); 1/2 cup soy sauce (or sub tamari or liquid aminos for gf); 1/4 cup rice vinegar; 3 cloves garlic (diced); 1 Tbsp fresh ginger (grated or minced); 1/2 tsp chili garlic sauce; 1/2 cup balsamic vinegar; 1/4 cup soy sauce (or sub tamari or liquid aminos for gf); 2 garlic cloves (minced); 1/4 tsp red pepper flakes; 1 tsp dried thyme; 1 tsp dried basil; 1 tsp dried rosemary (crushed between fingers)

Published on in Gluten Free, Grain Free, Oil Free, Sauces, Dressings, & Spreads, Sugar & Flour Free, Vegan, Vegetarian

I have found all of these marinades to be tasty on either tempeh or tofu. Take your pick! Each recipe makes enough to marinate one typical sized package of tofu or tempeh.

All of these marinades are oil-free. If you prefer to add oil to your marinades, feel free to add 1/4 cup olive oil (or sesame oil for the garlic ginger marinade).

Note: For gluten-free marinades, be sure to use gluten free brands of mustard (which can sometimes contain gluten) and use tamari or liquid aminos instead of soy sauce.

Tempeh & Tofu Marinades

Oil-Free

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Prep Time: 10 minutes

Marinating Time: 1 hour

Recipe From: Katie’s Conscious Kitchen

Ingredients

Simple Smoky Marinade

1/2 cup soy sauce or sub tamari or liquid aminos for gf
1/4 cup apple cider vinegar
1 tsp liquid smoke
3 cloves garlic minced
1 Tbsp spicy mustard
1/4 tsp black pepper
generous dash of paprika

Basic Balsamic Marinade

1/2 cup balsamic vinegar
1/4 cup soy sauce
1 Tbsp mustard
3 cloves garlic minced

Garlic Ginger Marinade

1/2 cup soy sauce or sub tamari or liquid aminos for gf
1/4 cup rice vinegar
3 cloves garlic diced
1 Tbsp fresh ginger grated or minced
1/2 tsp chili garlic sauce

Italian Marinade

1/2 cup balsamic vinegar
1/4 cup soy sauce or sub tamari or liquid aminos for gf
2 garlic cloves minced
1/4 tsp red pepper flakes
1 tsp dried thyme
1 tsp dried basil
1 tsp dried rosemary crushed between fingers

Instructions

To marinate, add all ingredients to a small container with a lid. Cut the tempeh or tofu into desired pieces or strips and submerge them into the marinade.
Shake gently and turn upside down (with the lid on, obviously) to coat.
Store in the fridge to marinate. The longer you marinate it the stronger the flavor. Experiment with the amount of time you like. I usually marinate overnight, but I can get away with just a few hours too. Often I will let my protein sit in the marinade for a few days.

Notes

I have found all of these marinades to be tasty on either tempeh or tofu. Take your pick! I like the smoky marinade when I want a flavorful, smoky, meaty hunk of protein to eat by itself, the ginger one for asian-style stir fries and veggie dishes, and the other two when I want to add flavor without dominating, when there is a flavorful sauce or dressing being added.
All of these marinades are oil-free recipe makes enough to marinate one typical sized package of tofu or tempeh. If you prefer to add oil to your marinades, feel free to add 1/4 cup olive oil (or sesame oil for the garlic ginger marinade).
For tempeh, I bake at 350 degrees on some parchment paper or on a lightly oiled cast iron pan for 20 minutes or so, flipping halfway through. To learn how to bake tofu, check out this page.
For gluten-free marinades, be sure to use gluten free brands of mustard (which can sometimes contain gluten) and use tamari or liquid aminos instead of soy sauce.

Tried this recipe?Mention @katiesconsciouskitchen or tag #katiesconsciouskitchen!

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15 Comments

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Isabel Gates
at 8:10 pm · Reply

Tried the BBQ sauce tonight and loved it! I was out of liquid smoke and only had one jalapeño but it was still delicious. The flavor is complex and has a lovely tomato tang. Plan on a good half hour to make it, as it was a bit time-consuming (lots of ingredients and quite a bit of mincing), but it’s well worth the time.
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Ania
at 9:47 am · Reply

What brand of liquid smoke do you use? Thanks!
- Katie Gates
  at 4:49 am · Reply
  
  I only know of one brand, it’s called Wright’s hickory smoke.
Mabruka Yazidi
at 2:06 pm · Reply

Where had this tempeh marinade post been all my life? I’ve been googling for tempeh marinade the last two months and found very little. Thank you so much!!
- Katie Gates
  at 9:00 am · Reply
  
  So glad! 🙂
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About Katie

Hi, I’m Katie Gates! I share satisfying, vibrant recipes (mostly plant based and sugar & flour free) to help you feel great while fully enjoying the deliciousness and beauty of food. These recipes have all supported me at one time or another in developing a joyful and empowered relationship to food and eating.

I have taken lessons from several eating approaches including Bright Line Eating, Mindful Eating, and Intuitive Eating, and enjoy the discoveries of each new chapter.

My latest project is co-founding the Conscious Eating Community with my good friend Annette, where we dive deeper using science-backed mindfulness practices, recipe sharing, healthy habit support, and supportive community. I hope you enjoy my creations! (Read More)

Does this sound familiar?

You've tried lots of diets but they haven't stuck and your weight is an endless source of frustration

You've had stretches of healthy eating but want to have better food prep and cooking routines at home

You struggle with negative self-talk and body image

You like how you feel when you meditate but are lacking consistency

Your eating behaviors are tied up with your emotions in a way you don't like

We've been there. That's why we created the Conscious Eating Community.

My friend Annette and I have created a community platform for chronic dieters who are ready to try something different. We bring together people with the shared aspiration of a healthier and more joyful relationship with their eating, body, and emotions. We support our members in making empowered food choices aligned with their own values, toward living their most authentic, satisfying, and joyful lives in service to the world and others.

Members of our community learn science-backed meditation and mindfulness techniques that deeply transform their lives. They become comfortable and inspired with food prep, recipes, and cooking in way that supports a feeling of vitality and joy. They join with others along the same path in gatherings filled with warmth, fun, and meaningful connection.

Come check us out!

It's free to join for a full week.

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