Saturday, 30 May 2015

Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice


Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.


Well, I figured it was about time I took a break from the cookies and finally posted a savoury dish - and a whole meal this time! I've been absolutely loving this lately, in fact it's been my lunch most of the past week :-) The tofu is marinated in a gorgeous mixture of tamari, pineapple juice, coconut milk and seasoning then grilled until nicely singed. The rice is short grain brown rice baked in a mixture of water and coconut milk with spring onions and toasted macadamia nuts stirred in at the end....and for the record I'm always going to make my rice this way from now on....it just turns out effortlessly perfect. Lastly I also threw some pineapple on the grill as a side dish and served it all with some of the leftover marinade as a sauce. I also served mine with a virgin pina colada (as it was lunch and I'm not that bad!) A real one would be perfect with this for dinner :-)


Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.


First, the tofu: I was inspired here by the "Hawaiian Grilled Chicken" recipe by The Girl Who Ate Everything. Most of the time when I am looking for a new tofu marinade I search meat marinades as they work wonderfully and this one is gorgeous! I did make a few changes however, I swapped the water with pineapple juice for more Hawaiian flavour, reduced the brown sugar to make up for that, added some smoked paprika, increased the sesame oil a tad (as I love it) and left the spring onions for the rice. 


Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.


This is seriously amazing tofu!! I left it to marinade about an hour, grilled with some coconut oil and brushed more marinade on while grilling and served with more marinade to drizzle (or spoon) over while eating because it is that good. (I even drizzled it over my rice and yes....dipped the pineapple into it. No shame!



Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.


Second, the rice: here I also took advice from Christy at The Girl Who Ate Everything as she recommended serving the chicken with coconut rice and she suggested just swapping half the water you cook the rice in with coconut milk. However, I got to thinking this would be nice baked as it would accentuate the creaminess of the coconut milk in there AND it means while you are busy grilling the tofu the rice can just get on with baking in the oven - so much easier! So, I've based this recipe on Alton Brown's recipe for Baked Brown Rice but swapped the butter with coconut oil, replaced some of the water with coconut milk and used short grain brown rice.




It turns out perfect every time and tastes absolutely amazing! I further added some sliced spring onions and chopped toasted macadamia nuts to keep the Hawaiian theme going. The crunch and flavour of the nuts in there is wonderful :-) 

Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.

Grilled Hawaiian Tofu:

Yields 2 servings

200g tofu, medium firm 
¼ cup / 60ml tamari for gluten-free or soy sauce
¼ cup / 60ml pineapple juice
2 Tbsp light brown sugar
¼ tsp smoked paprika
1 clove garlic, minced
½ tsp toasted sesame oil 
100ml full fat coconut milk (6 Tbsp + 2 tsp)
2 tsp coconut oil to fry

Slice the tofu into 4 thin rectangles, about 1cm then press between paper towels to remove as much water as possible. Repeat with more paper towels if necessary. When they are fairly dry, pierce all over with a fork to help them absorb the marinade and place them in a dish and pour over the marinade. 

Please note that all the following photos are from me making just 1 serving of the tofu and rice...


Leave this to marinade for at least 1 hour, flipping them once or twice. I didn't refrigerate mine as the coconut milk thickens up too much in the fridge.

Preheat a grill pan until very hot and add the coconut oil, brush it all over as it melts then remove the tofu from the marinade and place on the grill pan. While the tofu is cooking also slice a pineapple into wedges (leave the skin on) and pop them on the grill as well. Don't try to flip the tofu until it is well grilled as they will stick if they are not ready to flip. 


Once flipped, brush with a little more marinade and if you want criss cross marks like I did flip again the other way on both sides. Turn over the pineapple when ready as well. Transfer any remaining marinade into 2 little serving bowls to serve with the dish. 


Baked Macadamia Nut Coconut Rice:

¾ cup / 150g short grain brown rice, rinsed
1¼ cup / 300ml water
½ cup / 125ml full fat coconut milk
2 tsp coconut oil or macadamia nut oil, I used coconut
½ tsp salt
2 spring onions, finely chopped
30g macadamia nuts, chopped and toasted (about 3 Tbsp)
Chive flowers, optional but recommended

Preparing the macadamia nuts: (you can do this while the rice is baking)....

Chop some unsalted macadamia nuts, not too fine - it's nice to have the crunch in there!
Place in a dry frying pan and toast until lightly golden brown. Inevitably the smaller bits will get golden before the big pieces. That's fine - just don't let them burn. Transfer to a bowl and set aside.


For the rice: preheat oven to 190C/375ºF. Rinse the rice well and place in a suitably sized baking dish. Bring the water, coconut milk, oil and salt to the boil in a small saucepan. Pour this over the rice, give it a stir and cover tightly with foil.


Pop this into the preheated oven and bake for 1 hour. Now, mine is always spot on 1 hour but for your first time making this, as all ovens are a bit different, I suggest giving it a look at 50 minutes just to make sure it hasn't baked dry. If it has simply add a splash more hot water and give it a stir, recover with foil and bake until the rice is tender and the liquid absorbed.


Add the sliced spring onions and toasted macadamia nuts and give it a stir. I also highly recommend adding some chive flowers if you have them here - they are just so pretty and taste great in the rice :-)


To plate up: divide the rice, tofu and pineapple among 2 plates with the serving bowl of sauce and scatter over some more chive flowers. Enjoy!

Grilled Hawaiian Tofu with Baked Macadamia Nut & Coconut Brown Rice. Vegan and Gluten-Free Recipe.




Nutritional Information: for 1 serving of rice, tofu and grilled pineapple. 

Calories: 442
Protein: 13.4g
Fat: 16.4g
Sat Fat: 5.5g
Carbs: 46.6g
Sugar: 12.2g
Fibre: 5.2g
Calcium: 362mg
Sodium: 1221mg

Note: these figures include all of the marinade which you are unlikely to use (no, even I didn't!). 920mg of the sodium figures there are coming from the tamari/soy sauce so don't worry about the high number as you will actually be using much less :-)

You Might Also Like:

Lightly Charred
Zesty Lime 

Margarita Tofu

Chilli-Cornmeal
Crusted Tofu and
Mexican Rice





8 comments:

  1. I made the tofu tonite, i didnt have pineapple (kidding right? Nope) so added some agave syrup. It was awesome!! Making it again for sure. Thank you so much for this recipe, it was a big hit at my house!

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    1. Awesome! So happy to hear that, glad it was liked :-) Thanks for the comment!

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  2. I think I'm in love with this recipe, it is one of the most exciting I have seen in ages and can't wait to try it.

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    1. Thanks Mercedes! Hope you like it :-)

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  3. This looks yummy but I don't own a grill. How do you think it would do cut into cubes, marinated and sautéed? I could also invest in one of those little cast iron grill skillets that has the ridges. I have been thinking of getting one and this might be what pushes me over.
    Barb

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    1. Hi Barb! No problem at all frying these in a regular frying pan, you could keep them the same size as mine or cut the tofu into any shape you like really. I would still fry until parts of the tofu get a little charred for the nice flavour and do spoon a little more marinade on while frying.

      Initially I was going to cut them into triangles and just fry in a frying pan but decided to use my grill pan when I added the pineapple ;-) I have to say I love my grill pan - like the cast iron skillet you mentioned - and highly recommend one, I use it all the time. I only wish mine was bigger and maybe covered 2 elements on the stove as I do run out of room! Hope the recipe works out for you!
      Deb

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  4. OMG - Debbie... this was amazing! The grilled tofu was so delicious - and impressive looking. I did mine on the BBQ. The rice was also so amazingly yummy and incredibly easy. Thanks for a great recipe. We will definitely be making this again soon. A great summer dinner.

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    1. Oh that's great! So glad you liked it and I'm glad to hear it works well on the BBQ (can't wait to buy one myself!) Thanks for the comment :-)

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