Looking for a quick weeknight meal that packs a punch? My Sheet Pan Teriyaki Tofu Veggies recipe combines firm tofu and colorful veggies with a rich, homemade teriyaki sauce. You’ll enjoy a tasty dish that’s easy to make! Perfect for busy families or anyone wanting a healthy, filling meal, this recipe is your new go-to. Let’s dive into how to whip up this delightful dinner!
Ingredients
Required Ingredients
– 14 oz firm tofu, pressed and cubed
– 2 cups broccoli florets
– 1 red bell pepper, sliced
– 1 cup snap peas
– 1 carrot, julienned
– 3 tablespoons sesame oil
– 4 tablespoons low-sodium soy sauce
– 3 tablespoons maple syrup
– 2 tablespoons rice vinegar
– 2 cloves garlic, minced
– 1 teaspoon ginger, grated
– 1 tablespoon cornstarch
– Sesame seeds for garnish
– Green onions, sliced for garnish
Let’s take a closer look at these ingredients. Firm tofu acts as the main protein. It absorbs flavors well and gets a nice texture when cooked. I prefer using fresh vegetables like broccoli, red bell pepper, snap peas, and carrot. They bring both color and crunch to the dish.
Next, we have the teriyaki sauce components. Sesame oil gives a rich, nutty flavor. Low-sodium soy sauce adds saltiness without being too strong. Maple syrup brings sweetness, while rice vinegar balances it out with tang. Fresh garlic and ginger add depth and warmth to the sauce. Finally, cornstarch helps the sauce thicken, coating your tofu and veggies nicely.
For garnishing, sesame seeds and sliced green onions add a pop of color and flavor. These small touches elevate the meal’s overall appeal. This combination of ingredients makes the dish both tasty and healthy. Enjoy the cooking process as you gather these fresh ingredients!
Step-by-Step Instructions
Preparation Steps
1. Preheating the oven: Start by setting your oven to 400°F (200°C). This step heats your oven so the meal cooks evenly and quickly.
2. Whisking the sauce ingredients: In a medium bowl, mix together three tablespoons of sesame oil, four tablespoons of low-sodium soy sauce, three tablespoons of maple syrup, two tablespoons of rice vinegar, two minced garlic cloves, and one teaspoon of grated ginger. Make sure all the ingredients blend well for a rich flavor.
3. Coating the tofu: Take your 14 oz of firm tofu and press it to remove excess water. Then, cut it into cubes. In a separate bowl, add one tablespoon of cornstarch to the cubed tofu and toss until evenly coated. This helps to create a nice texture when baked.
Baking Process
1. Arranging ingredients on the sheet pan: Line a large baking sheet with parchment paper. Place the coated tofu on one side. On the other, arrange two cups of broccoli florets, one sliced red bell pepper, one cup of snap peas, and one julienned carrot. This colorful mix adds great taste and looks beautiful.
2. Baking time and temperature: Drizzle half of the teriyaki sauce over the tofu and veggies. Bake everything in the preheated oven for 25 to 30 minutes. The tofu should turn golden, and the veggies should be tender yet crispy.
3. Final touches after baking: Once the baking is done, take it out and drizzle the remaining teriyaki sauce over the dish. For a lovely finish, sprinkle sesame seeds and sliced green onions on top. This adds a nice crunch and fresh flavor to your meal.
Tips & Tricks
Tofu Preparation Tips
Pressing tofu for best texture
Pressing tofu helps remove extra water. Water makes tofu soft. To press it, wrap the tofu block in a clean towel. Place a heavy object on top, like a cast iron pan. Let it sit for 15 to 30 minutes. This gives you a firmer tofu that will soak up flavors.
Coating tips for crispiness
Coating tofu in cornstarch gives it a nice crunch. After pressing, cut the tofu into cubes. Toss the cubes in a bowl with cornstarch. Make sure each piece is well-coated. This step helps the tofu crisp up in the oven.
Vegetable Selection Tips
Choosing the best veggies for this recipe
You want colorful and fresh veggies. Broccoli, red bell peppers, snap peas, and carrots work great. They all cook well together. Look for bright colors and firm textures when buying. Fresh veggies add crunch and nutrition.
Tips for cutting and preparing vegetables
Cut veggies into similar sizes. This helps them cook evenly. For broccoli, use small florets. Slice the bell pepper into thin strips. Cut snap peas in half if they are large. Julienne the carrot into thin matchsticks for quick cooking.
Teriyaki Sauce Enhancement
Substituting ingredients for different flavors
You can switch up the teriyaki sauce. Try using honey instead of maple syrup. For a kick, add a splash of sriracha. You can also mix in some orange juice for a citrus twist. Experiment with flavors to find what you love.
How to adjust sweetness and saltiness
Taste the sauce before adding it to the dish. If it’s too salty, add more maple syrup. If it’s too sweet, add a splash of soy sauce. Balance is key. Adjust the flavors until you are happy with the sauce.
Variations
Protein Variations
You can switch tofu for tempeh or seitan in this dish. Tempeh has a nutty taste and adds protein. Seitan is chewy and mimics meat well. Both options give a new twist on this meal. You can also add other plant-based proteins like chickpeas or edamame. These will boost the protein and add great texture.
Seasonal Vegetable Options
Feel free to adapt the recipe for seasonal veggies. Try zucchini in summer or sweet potatoes in fall. Using fresh produce adds flavor and nutrition. If fresh veggies are not available, frozen ones work well too. They are quick to prepare and still taste great. Make sure to thaw them before use for best results.
Different Flavor Profiles
You can introduce spices for added zest. A pinch of red pepper flakes or smoked paprika can elevate the dish. If you want an international twist, try adding miso paste or hoisin sauce. These ingredients give a unique flavor to the teriyaki sauce. Experiment with different spices to find your favorite mix!
Storage Info
Storing Leftovers
To keep your Sheet Pan Teriyaki Tofu Veggies fresh, store them in an airtight container. Place the container in the fridge. These leftovers taste great for up to three days. When you are ready to eat, reheat them in the oven. This helps keep the tofu crispy. If you use a microwave, cover the dish to avoid drying out the food. Reheat in short bursts to check the warmth.
Freezing Options
You can freeze this dish for later. First, let it cool completely. Then, transfer the tofu and veggies to a freezer-safe bag. Squeeze out as much air as possible before sealing. This prevents freezer burn. The dish can last up to three months in the freezer. When you’re ready to enjoy it, thaw it overnight in the fridge. Reheat in the oven or on the stove. This method helps retain the texture and flavor.
FAQs
Common Cooking Queries
Can I use extra firm tofu instead of firm?
Yes, you can use extra firm tofu. It will hold its shape well. Just press it the same way to remove extra moisture. This will help it get crispy during baking.
How do I make the dish gluten-free?
To make this dish gluten-free, use tamari instead of soy sauce. Tamari has a similar taste but is made without wheat. Always check the label to ensure it’s gluten-free.
Ingredient Substitution Questions
What can I use instead of maple syrup?
If you don’t have maple syrup, you can use agave nectar or honey. Both options add sweetness and work well in the sauce.
Are there alternatives to soy sauce?
Yes, you can use coconut aminos as an alternative to soy sauce. It has a similar flavor and is a bit sweeter. It’s also soy-free.
Nutritional Information
Is this recipe vegan-friendly?
Yes, this recipe is vegan-friendly. All the ingredients come from plants, making it great for a vegan diet.
How can I make it lower in calories?
To lower calories, reduce the amount of sesame oil and maple syrup. You can also use less tofu or add more vegetables for bulk without many calories.
This blog post covers a tasty teriyaki tofu dish. You learned about key ingredients like firm tofu and fresh veggies. I outlined easy steps to prepare and bake your meal. You also received useful tips on tofu and sauce variations. Plus, I shared how to store leftovers and make ingredient swaps.
In conclusion, enjoy experimenting with flavors and ingredients for your perfect teriyaki dish!
