There’s something truly magical about the combination of flavors in a dish that is both sweet and savory. This combination is perfectly encapsulated in the recipe for Teriyaki Glazed Tofu with Stir-Fried Vegetables. When I first prepared this dish for my family, I was unsure how it would be received. My partner is a bit of a traditionalist when it comes to meals, preferring classic dishes over experimental ones. However, much to my delight, the recipe was a hit! The tofu was beautifully glazed and paired perfectly with the vibrant, fresh vegetables. Even the kids, who are usually hesitant when it comes to tofu, couldn’t get enough of the delicious teriyaki sauce.
Ingredients
To create this delightful Teriyaki Glazed Tofu with Stir-Fried Vegetables, you will need the following ingredients:
- 1 block (14 ounces) of firm tofu
- 1 tablespoon of vegetable oil
- 1/4 cup soy sauce
- 2 tablespoons of honey or maple syrup
- 1 tablespoon of rice vinegar
- 1 tablespoon of mirin
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 carrot, julienned
- Sesame seeds for garnish
- Chopped green onions for garnish
Instructions
Start by pressing the tofu to remove excess moisture. This can be done by wrapping the tofu in a clean kitchen towel or paper towels and placing a heavy object on top. Let it sit for about 15-20 minutes. Once the tofu is pressed, cut it into cubes.
Next, prepare the teriyaki sauce. In a small saucepan, combine the soy sauce, honey or maple syrup, rice vinegar, mirin, minced garlic, and minced ginger. Bring the mixture to a simmer over medium heat. In a small bowl, mix the cornstarch and water to create a slurry. Gradually add the slurry to the saucepan while stirring to thicken the sauce. Once thickened, remove the saucepan from heat and set the sauce aside.
Heat the vegetable oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 10 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the sliced bell pepper, broccoli florets, snap peas, and julienned carrot. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp. Return the tofu to the skillet and pour the teriyaki sauce over the tofu and vegetables. Toss everything to ensure the tofu and vegetables are well-coated with the sauce.
Continue to cook for another 2-3 minutes until everything is heated through. Serve the teriyaki glazed tofu and vegetables over a bed of steamed rice or noodles. Garnish with sesame seeds and chopped green onions before serving.
Nutrition Facts
This recipe serves 4 people, with each serving containing approximately 250 calories. It’s a nutritious option for those looking to enjoy a plant-based meal without compromising flavor or satisfaction.
Preparation Time
You can expect to spend around 45 minutes preparing this dish from start to finish. This includes the time needed to press the tofu and prepare the sauce, as well as cooking the tofu and vegetables.
How to Serve
- Serve the teriyaki glazed tofu and vegetables over a bowl of steaming rice for a complete meal.
- Pair it with some soba noodles tossed in sesame oil for a delightful twist.
- Add a side of pickled vegetables to complement the sweet and savory flavors.
- Top with additional sesame seeds and green onions for extra flavor and crunch.
- Consider serving with a light miso soup to round out the meal.
Additional Tips
1. Pressing tofu: Ensure you press the tofu well to remove as much moisture as possible. This will help the tofu absorb the flavors of the teriyaki sauce better.
2. Vegetable variety: Feel free to experiment with different vegetables based on what’s in season or your personal preferences. Asparagus, zucchini, or mushrooms would all be excellent additions.
3. Adjusting sweetness: If you prefer a less sweet sauce, reduce the amount of honey or maple syrup to suit your taste.
4. Gluten-free version: Use tamari or a gluten-free soy sauce alternative to make this recipe suitable for those with gluten sensitivities.
5. Advance preparation: The teriyaki sauce can be made ahead of time and stored in the refrigerator for up to a week, making meal prep even quicker.
FAQ Section
Q: Can I use a different protein instead of tofu?
A: Absolutely! While tofu is a great plant-based option, you can substitute with chicken or shrimp if you prefer animal protein. Just adjust the cooking time accordingly to ensure the protein is fully cooked.
Q: Is it necessary to use mirin in the recipe?
A: Mirin adds a subtle sweetness and depth of flavor to the sauce, but if you don’t have it on hand, you can substitute with a bit more rice vinegar and a teaspoon of sugar.
Q: How can I make this dish spicier?
A: To add a kick to your teriyaki tofu, consider adding a dash of sriracha or a sprinkle of red pepper flakes to the sauce when cooking.
Q: Can this recipe be made ahead of time?
A: Yes, the stir-fry can be prepared ahead of time and stored in the refrigerator for up to two days. Reheat gently over the stove, adding a splash of water if needed to loosen the sauce.
Q: What type of tofu is best for this recipe?
A: Firm tofu is recommended as it holds its shape well during cooking and absorbs the flavors of the sauce beautifully. Avoid using silken tofu as it is too soft for this preparation method.