Grilled tofu with corn and pinto bean salsa is the kind of simple that works — lime-and-cumin tofu off the grill, spooned over with a no-cook salsa of corn, pinto beans, and jarred roasted red peppers.
Ready to transform tofu from bland to brilliant? This recipe is your ticket to the best grilled tofu you’ve ever had. We’re talking smoky, spicy, lime-infused slices grilled to perfection and piled high with a fresh, zesty corn and pinto bean salsa. It’s the ultimate plant-powered meal for any cookout, proving that vegetarian grilling is anything but boring!
Ingredients
• PREP: 20 minutes | MARINATE: 30 minutes | GRILL: 8 minutes | MAKES: 4 servings
• For the Tofu & Marinade
• 1 16-ounce / 450 g (15.9 oz) package extra-firm water-packed tofu, well drained and pressed
• 1/4 cup / 60 ml fresh lime juice, divided
• 1 tablespoon / 15 ml (0.5 fl oz) olive oil, divided
• 1 tablespoon / 15 g (0.53 oz) chili powder OR 2 teaspoons (10 ml) adobo sauce from canned chipotles
• 4 cloves garlic, minced
• 3/4 teaspoon / 2 g (0.07 oz) ground cumin, divided
• 3/4 teaspoon / 4 g (0.14 oz) kosher salt, divided
• For the Corn & Bean Salsa
• 1 cup / 150 g (5.3 oz) fresh or frozen corn kernels
• 1 cup / 170 g (6 oz) canned pinto beans, rinsed and drained
• 3/4 cup / 115 g (4.1 oz) jarred roasted red peppers, drained and chopped
• 1/2 cup / 60 g (2.12 oz) pitted ripe olives, halved
• 2 tablespoons (30 ml / 1 fl oz) snipped fresh cilantro
• 2 tablespoons (30 ml / 1 fl oz) thinly sliced green onion
Instructions
1. Slice the pressed tofu into 1/2-inch thick planks. In a shallow dish, whisk together 2 tablespoons / 30 ml (1 fl oz) of the lime juice, 2 teaspoons / 10 ml (0.3 fl oz) of the olive oil, the chili powder (or adobo sauce), minced garlic, and 1/4 teaspoon (20 ml / 0.7 fl oz) of the cumin. Add the tofu slices, turning gently to coat. Cover and marinate in the refrigerator for at least 30 minutes.
2. While the tofu marinates, prepare the salsa. If using frozen corn, cook in a small amount of boiling water for 3 minutes, then drain well. In a large bowl, combine the remaining 2 tablespoons / 30 ml (1 fl oz) lime juice, the remaining 1 teaspoon / 5 ml (0.2 fl oz) olive oil, the remaining 1/2 teaspoon (10 ml / 0.3 fl oz) cumin, and 1/4 teaspoon (20 ml / 0.7 fl oz) of the salt. Add the corn, pinto beans, roasted red peppers, olives, cilantro, and green onion. Stir to combine and set aside.
3. Preheat your grill to medium-high heat and grease the rack. Remove the tofu from the marinade, reserving the excess marinade for basting. Sprinkle the tofu slices evenly with the remaining 1/2 teaspoon (10 ml / 0.3 fl oz) of salt.
4. Grill the tofu for 8 to 10 minutes, turning once halfway through. Brush occasionally with the reserved marinade as it cooks. The tofu is done when it has nice grill marks, is light brown, and heated through.
5. Serve the hot grilled tofu immediately with a generous portion of the corn and bean salsa.
Nutritional Information
• PER SERVING: 277 calories, 12 g (0.42 oz) total fat (2 g / 0.07 oz saturated fat), 0 mg cholesterol, 710 mg sodium, 27 g (0.95 oz) carbohydrate, 7 g (0.25 oz) fiber, 17 g (0.6 oz) protein.
Pro Tips
• Press Your Tofu! For the best texture and grill marks, press the extra-firm tofu for at least 30 minutes before slicing. This removes excess water, prevents sticking, and helps it absorb the marinade.
• Don’t Waste the Marinade! Brushing the reserved marinade onto the tofu as it grills adds layers of flavor and keeps it from drying out on the hot grill.
• Try Tempeh! For an even firmer, chewier texture, substitute the tofu with a block of tempeh. Its nutty flavor is a fantastic match for the smoky marinade.
• Grill Pan Friendly. No outdoor grill? No problem! A cast-iron grill pan on the stovetop over medium-high heat works just as well to get those beautiful char marks.
FAQ
Q: Is this grilled tofu recipe a good source of protein
A: Absolutely! This recipe provides a substantial 17 grams (0.6 oz / 17 g) of plant-based protein per serving, primarily from the extra-firm tofu and pinto beans, making it an excellent and satisfying high-protein meal for any vegetarian or vegan diet.
Q: Can I make this recipe gluten-free
A: Yes, this recipe can easily be made gluten-free. Tofu, beans, corn, and fresh produce are naturally gluten-free. Simply ensure your chili powder or adobo sauce is certified gluten-free, as some brands may contain anti-caking agents with gluten.
Q: What other beans can I use in the salsa
A: The salsa is very versatile! If you don’t have pinto beans, you can easily substitute them with an equal amount of canned black beans or chickpeas (garbanzo beans). Both are delicious alternatives that work well with the other flavors.
Q: How should I store leftovers
A: For best results, store the grilled tofu and the corn and bean salsa in separate airtight containers in the refrigerator. They will stay fresh for up to 3-4 days. The tofu can be enjoyed cold in salads or gently reheated in a pan or microwave.
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Grilled Tofu with Corn and Pinto Bean Salsa
Ingredients
Method
- Slice the pressed tofu into 1/2-inch thick planks.
- In a shallow dish, whisk together 2 tablespoons / 30 ml (1 fl oz) of the lime juice, 2 teaspoons / 10 ml (0.3 fl oz) of the olive oil, the chili powder (or adobo sauce), minced garlic, and 1/4 teaspoon (20 ml / 0.7 fl oz) of the cumin.
- Add the tofu slices, turning gently to coat.
- Cover and marinate in the refrigerator for at least 30 minutes.
- While the tofu marinates, prepare the salsa. If using frozen corn, cook in a small amount of boiling water for 3 minutes, then drain well.
- In a large bowl, combine the remaining 2 tablespoons / 30 ml (1 fl oz) lime juice, the remaining 1 teaspoon / 5 ml (0.2 fl oz) olive oil, the remaining 1/2 teaspoon cumin, and 1/4 teaspoon (20 ml / 0.7 fl oz) of the salt.
- Add the corn, pinto beans, roasted red peppers, olives, cilantro, and green onion.
- Stir to combine and set aside.
- Preheat your grill to medium-high heat and grease the rack.
- Remove the tofu from the marinade, reserving the excess marinade for basting.
- Sprinkle the tofu slices evenly with the remaining 1/2 teaspoon (10 ml / 0.3 fl oz) of salt.
- Grill the tofu for 8 to 10 minutes, turning once halfway through.
- Brush occasionally with the reserved marinade as it cooks. The tofu is done when it has nice grill marks, is light brown, and heated through.
- Serve the hot grilled tofu immediately with a generous portion of the corn and bean salsa.
- Don't Waste the Marinade!
- Brushing the reserved marinade onto the tofu as it grills adds layers of flavor and keeps it from drying out on the hot grill.
- Grill Pan Friendly. No outdoor grill? No problem! A cast-iron grill pan on the stovetop over medium-high heat works just as well to get those beautiful char marks.
