Are you looking for a quick high protein meatless meal? Here’s one that fits the bill. It’s easy to make, packs plenty of flavor and low-fat muscle building protein. Plus, this grilled jalapeño orange glazed tofu with red onions and fennel is so delicious it’s sure to please everybody.
10 reasons why jalapeño orange glazed tofu with red onions and fennel is my favorite new recipe:
- It takes 35 minutes to make, from tying on the apron to sitting down at the table.
- My local tofu tolerator says the grilled texture is—well, kind of like chicken.
- I love oranges, grilled onions and (moderate) chile spice.
- I don’t have to turn on the oven.
- One serving (3.5 ounces) of tofu has almost 9 grams of protein.
- Tofu is loaded with calcium and iron too.
- OK. I love tofu. Especially when it’s grilled.
- I get to cook with fennel, the aromatic Mediterranean vegetable that keeps calling my name.
- Fennel came in our CSA box this week.
- Robbie says make this recipe again.
It’s pretty safe to say that if a particular sauce goes well with chicken, it will also complement grilled tofu. Tandoori, barbeque, mole, curry, all ways to serve chicken, make flavorful sauces that wake up tofu as well. I was thinking tofu when I tore out the recipe for grilled chicken and fennel from July’s Sunset magazine, and tucked it away for safekeeping.
I also had a sneaking suspicion CSA Farmer John was growing fennel in the Ranui gardens. Sure enough, last week three small tender bulbs with their long stalks and bright green feathery fronds came peaking out of our CSA boxes.
This is my vegetarian version of that magazine recipe, made with tofu in lieu of chicken, and blood orange jalapeño marmalade for the orange glaze. The original recipe just calls for ‘marmalade’, but I think this sauce is extra tasty with a little spicy heat.
You can order specialty jalapeño jellies direct, from Pepperlane here in Utah. If you don’t have jalapeño marmalade, and you want to make this recipe right away, substitute orange marmalade. (see note) Mix in minced seeded jalapeño chile, or a pinch of cayenne pepper, to taste–you want just enough heat to make it interesting, but not so much that the spice overwhelms the sauce.
Mildly sweet fennel is quite common in Italian cooking, where it’s roasted and braised, grilled and sautéed. Fennel’s faint anise flavor goes in risotto, in salads and hello, sauce for chicken. Last summer I paired raw and thinly sliced fennel with orange slices in a green salad. Here’s another fennel recipe—an easy salad with basil and mint.
Look for the pale green bulb, with leaves that look a lot like dill, in both supermarkets and farmer’s markets. If you can’t find fennel, make this recipe anyway. You will love the way spiced up sweet orange goes with charred red onions, especially on tofu.
Let me know how you like it—write me in the comment section below this recipe.
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Jalapeño Orange Glazed Tofu with Red Onions and Fennel
Serve this flavorful tofu with a green salad and a side of quinoa, rice or couscous, the grain-like pasta that cooks in five minutes.
- 1 (14-ounce) package organic firm tofu
- 1 red onion, sliced into ¼-inch thick rings
- 1 fennel bulb, sliced about ¼-inch thick, plus ¼ cup fennel fronds
- 3/4 teaspoon plus ¼ teaspoon Real Salt
- 2 tablespoons plus 1 tablespoon olive oil
- 1/2 cup jalapeño orange marmalade (see note)
- 2 tablespoons tamari soy sauce
- Zest of one orange
- 1/2 cup fresh squeezed orange juice (about 2 oranges)
- Place the tofu block on its narrower side. Cut into 8 rectangles about 3/8-inch thick.
- To press out excess water, place the rectangles on a towel-lined cutting board and cover with another clean towel. (Use tea towels—the ones without terrycloth nubs.)
- Place a 9 x 13-inch pan over the covered tofu. Place something heavy in the dish–I use my blender. After 5 minutes the tea towels will have absorbed excess water, and the tofu pieces will be easy to pick up.
- In a bowl, toss the onion rings and fennel slices with the first ¾ teaspoon salt and the first 2 tablespoons olive oil.
- Place the pressed tofu pieces in the pan you used to weight the tofu. Sprinkle with the remaining salt and olive oil.
- Heat the grill to high (450°F.).
- Mix the marmalade, tamari, orange zest and juice in a small saucepan. Bring to a boil, then remove from heat. Set aside.
- On a vegetable grill rack with holes narrow enough that the vegetables don’t fall through, grill the onion and fennel until they are soft and have char marks.
- Remove from the grill.
- Place the tofu on the same grill rack, or directly on the grill if you are sure they won’t fall through. Grill until the tofu is golden on both sides. In the last minutes, brush with some of the jalapeño orange sauce.
- To serve, spread the onions and fennel in a serving dish. Arrange the tofu on top and drizzle with the sauce. Garnish with fennel fronds.
- Serve with couscous, quinoa or brown rice.
Use a quality marmalade, one made without corn syrup.