Dive into the irresistible world of Japanese flavors with this vibrant Teriyaki Tofu! Teriyaki sauce, with its beautiful balance of sweet and savory notes, transforms simple tofu and vegetables into a show-stopping meal. While it’s a treat best enjoyed in moderation due to its sodium content, this recipe is designed to be both delicious and nourishing. We’ve packed it with iron-rich tofu and a rainbow of vegetables. The vitamin C from the bell peppers even helps your body absorb that iron more effectively! Serve it over a fluffy bed of brown rice or your favorite noodles for a completely satisfying and beautiful weeknight dinner.
Ingredients
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, diced
• 1 clove garlic, minced
• 1 tablespoon / 15 mL minced ginger
• 1 cup / 250 mL diced daikon radish
• 1 cup / 250 mL diced sweet potato
• 1 cup / 250 mL diced carrots
• 1 cup / 250 mL diced red or green bell peppers
• 1 cup / 250 mL diced firm tofu
• 3/4 cup / 185 mL Teriyaki Sauce, homemade or store-bought
• 2 tablespoons / 30 mL chopped fresh cilantro or parsley
Instructions
1. Heat the oil in a large skillet or wok over medium heat. Add the diced onion and cook for 3 to 5 minutes, until it becomes soft and translucent.
2. Add the minced garlic, ginger, daikon radish, sweet potato, carrots, bell peppers, and tofu to the skillet. Cook for 5 minutes, stirring frequently to prevent sticking.
3. Pour in the teriyaki sauce and stir to coat everything evenly. Bring the sauce to a gentle simmer, then cover the skillet, reduce the heat to low, and cook for an additional 3 minutes, or until the vegetables are tender-crisp.
4. Remove from heat. Taste and adjust seasoning if necessary. Garnish with fresh cilantro or parsley and serve immediately.
Nutritional Information
• Facts per 1 cup (250 mL) serving
• Calories: 255
• Protein: 10 g
• Fat: 8 g
• Carbohydrate: 34 g
• Dietary Fibre: 4 g
• Iron: 6 mg
• Vitamin C: 83 mg
• Sodium: 584 mg
Pro Tips
• For firmer, less watery tofu, press it for at least 30 minutes before dicing. Wrap the tofu block in paper towels or a clean kitchen towel, place it on a plate, and put something heavy on top.
• Feel free to customize the vegetables based on what’s in season or in your fridge. Broccoli florets, snap peas, edamame, or shiitake mushrooms are all fantastic additions.
• To make this a complete meal, serve over steamed brown rice, quinoa, or soba noodles. A sprinkle of toasted sesame seeds on top adds a lovely crunch and nutty flavor.
FAQ
Q: Is this teriyaki tofu a good source of vegetarian protein
A: Yes, this recipe is a great source of plant-based protein, providing 10 grams per serving. Tofu is a complete protein, meaning it contains all nine essential amino acids your body needs.
Q: What can I substitute for tofu in this recipe
A: If you’d like to try a variation, you can easily substitute the tofu with other plant-based proteins like tempeh or a can of drained and rinsed chickpeas. Adjust cooking time as needed.
Q: How do I make this teriyaki tofu recipe gluten-free
A: To make this recipe gluten-free, ensure you use a gluten-free teriyaki sauce. Many store-bought versions are available, or you can make a homemade sauce using tamari or coconut aminos instead of soy sauce. Serve with rice or quinoa.
Q: Can I meal prep this vegetarian stir fry for the week
A: Absolutely! This recipe is perfect for meal prep. You can store the cooked teriyaki tofu and vegetables in an airtight container in the refrigerator for up to 4 days. For best results, store it separately from your rice or noodles and combine when reheating.
