FoodRef · Recipe

Glazed Tofu Roast with Orange & Cloves

5/ 10Mixed
Median across 11 diets

1 approve · 5 caution · 5 avoid

Controversy2.5
Consensus2.5Divisive

Standard deviation of the 11 scores. Higher = the diets disagree more.

The verdicts

Disapprove (5)

  • Carnivore
    1.0
  • Paleo
    2.0
  • Keto
    2.5
  • Low-FODMAP
    3.5
  • Whole30
    1.5

Caution (5)

  • DASH
    5.8
  • Mediterranean
    5.5
  • Zone
    5.0
  • Anti-Inflammatory
    6.0
  • GLP-1
    6.5

Approve (1)

  • Vegan
    9.5

Ingredients

Instructions

  1. The day before you want to eat the tofu roast, open the tofu, drain excess liquid, and then press it. I strongly recommend using a tofu press (mine is linked in the notes). If you make tofu with any regularity, it's totally worth owning. Otherwise, wrap it in a clean towel and stack some heavy objects onto it, like textbooks or a cast iron pan. For this recipe, it's really important to press the tofu very well, so if you're using the towel method, after 15 minutes, replace the towel with another dry one, and repeat. With a tofu press, 15-20min should do the trick.
  2. Whisk together all of the ingredients for the marinade. Place the block of tofu in the smallest dish that it fits in with room around the sides. A loaf pan or smaller is best. This allows the marinade to go up around the sides of the tofu and saturate its interior the most. Pour all of the marinade over your tofu block and cover it. Marinate for 24-36 hours. Flip over the block of tofu about halfway through this time, or more frequently if you can manage it. Each time, also spoon some of the marinade from the sides over the top. The goal is to get as much of the marinade into the tofu as possible.
  3. When the tofu has marinated and is ready to bake, preheat the oven to 375 degrees Fahrenheit, and line a small baking dish (9x13 or smaller) with parchment paper. I recommend using excess parchment paper to go around the sides a little bit, for the easiest cleanup later. Line the orange slices on the bottom and place the marinated tofu block on top of them. Take a small, sharp knife and score the top of the tofu in a diamond pattern. Place the individual whole cloves, round side up, in the intersections between the lines.
  4. Bake for 60 minutes. Start checking the tofu at 45 minutes and take it out sooner if the edges are getting too dark. It's normal for the oranges to burn; they won't be getting eaten.
  5. While the tofu is baking, add all of the glaze ingredients to a saucepan and stir to combine them and dissolve the sugar. Bring to a boil, then lower to a simmer and simmer for about 25-30 minutes, or until reduced by about half, thick and glossy, with some of the raw alcohol flavor cooked out.
  6. Once the tofu comes out of the oven the first time, pour the glaze all over the top of it. Return it to the oven and bake for 10-15 minutes longer, until the glaze is thickened onto the tofu roast and just starting to darken at the edges. Basically, just keep checking it until it looks like it's about to start burning. That's when it's done 🙂
  7. Let your tofu roast rest for about 15 minutes, then remove the cloves and burnt oranges, and feel free to dig in. I like to serve it on a new bed of fresh orange slices, but this is optional for serving, of course :).

Diet-by-diet

DASHCaution

Tofu and orange are heart-friendly, but soy sauce, brown sugar, and maple syrup contribute significant sodium and added sugar that lower the DASH fit.

MediterraneanCaution

Olive oil, citrus, and plant protein align with Mediterranean principles, but tofu and soy sauce are not traditional and added sugars detract.

VeganApproved

Fully plant-based with tofu as the protein and only plant-derived flavorings, marinades, and glaze ingredients.

CarnivoreAvoid

Tofu-based with no animal products at all, making it incompatible with a carnivore approach.

PaleoAvoid

Contains soy (tofu, soy sauce), refined sugar, and legumes — all excluded from paleo eating.

KetoAvoid

Maple syrup, brown sugar, apricot jam, and orange juice make this far too high in sugar/carbs for keto.

Low-FODMAPAvoid

Garlic powder, onion powder, apricot jam, and honey-adjacent sweeteners are high-FODMAP triggers in this quantity.

Whole30Avoid

Soy, sugar, maple syrup, alcohol, and legumes (tofu) are all explicitly disallowed on Whole30.

ZoneCaution

Tofu provides lean protein and orange offers carbs, but the sugar-heavy glaze skews macros away from Zone's balanced ratios.

Tofu, olive oil, citrus, ginger, and paprika are anti-inflammatory, though added sugars and sodium temper the benefit.

GLP-1Caution

High-protein tofu supports satiety and the dish is modest in calories, but added sugars and sodium reduce its ideal GLP-1 fit.

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