Sheet Pan Teriyaki Tofu and Veggies

$- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup broccoli florets - 1 bell pepper (any color), sliced into thin strips - 1 medium carrot, sliced thinly - 1 medium zucchini, sliced into half-moons - 3 tablespoons soy sauce (or tamari for a gluten-free option) - 2 tablespoons pure maple syrup - 1 tablespoon rice vinegar - 1 tablespoon toasted sesame oil - 1 teaspoon freshly grated ginger - 2 cloves garlic, minced - 1 tablespoon cornstarch - Sesame seeds for garnish - Green onions, thinly sliced for garnish The tofu is the star of this dish. I prefer firm tofu because it holds its shape well. Pressing it removes extra water, making it crispier when cooked. The colorful veggies add crunch and flavor. Broccoli provides a nice green touch. Bell peppers bring sweetness, while carrots add a pop of color. Zucchini is soft and pairs well with the other veggies. The teriyaki sauce is simple yet packed with flavor. Soy sauce gives saltiness, and maple syrup adds a hint of sweetness. Rice vinegar brings a mild tang, while sesame oil gives a nutty taste. Fresh ginger and garlic add depth and aroma. For garnish, sesame seeds give a nice crunch. Green onions add a fresh bite and color. This blend of ingredients creates a balanced, tasty meal that looks as good as it tastes! 1. Preheat your oven to 400°F (200°C). This temperature is perfect for crispy tofu and tender veggies. 2. Line a large baking sheet with parchment paper. This will help prevent sticking and make cleanup easy. 3. In a medium bowl, mix the teriyaki sauce ingredients. Combine soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Whisk them until you have a smooth sauce. 4. In another bowl, coat the cubed tofu with cornstarch. Make sure each piece is covered well. This is key to getting that crispy texture. 1. Spread the coated tofu on one side of the baking sheet. On the other side, place the broccoli, bell pepper, carrot, and zucchini. 2. Drizzle the teriyaki sauce over the tofu and veggies. Make sure everything gets a good coat for the best flavor. 3. Spread the ingredients out evenly. Leave some space between pieces to help them cook well. 4. Bake for 25-30 minutes. Halfway through, toss the tofu and veggies to ensure even cooking and browning. 1. Once baked, take the pan out of the oven. Sprinkle sesame seeds and sliced green onions on top for a nice finish. 2. Serve warm over rice or quinoa. This makes it a filling and tasty meal. To achieve a crispy tofu texture, start by pressing the tofu. This removes excess water. Next, coat the cubes with cornstarch. This helps them become golden and crunchy during baking. Spread the tofu out on one side of the pan. Make sure not to crowd the pieces. For vegetables, choose fresh and vibrant ones. Broccoli, bell peppers, carrots, and zucchini all work well. Cut them into even sizes for uniform cooking. Thin strips of bell pepper add color and sweetness, while carrot rounds add crunch. Zucchini adds tenderness, making the dish more balanced. To add spice or heat, try adding red pepper flakes or sriracha to the teriyaki sauce. This brings a nice kick to the dish. Mix in a teaspoon or two, depending on your heat preference. You can also add a splash of lime juice for a zesty twist. Customizing the teriyaki sauce is simple. You can swap soy sauce for coconut aminos for a sweeter taste. Adding a splash of orange juice gives a bright flavor. Feel free to adjust the maple syrup amount to balance the sweetness. Experiment until you find your favorite blend! {{image_4}} You can switch the tofu for chicken, tempeh, or shrimp. Each option brings a unique taste. For chicken, cut it into bite-sized pieces. Make sure to cook it until it’s fully done. Tempeh is a great vegan choice. It has a nutty flavor and pairs well with teriyaki sauce. Shrimp cooks quickly, so add it later during baking. Adjust cooking times as needed. Feel free to mix in other veggies. Snap peas, asparagus, and cauliflower work well too. You can use bok choy for a fresh twist. If you like spice, add some sliced jalapeños. Remember, cut the veggies evenly for even cooking. This helps all the flavors blend together nicely. For gluten-free needs, use tamari instead of soy sauce. This simple swap keeps the dish tasty. If you want it vegan, make sure the maple syrup is pure. This recipe is already plant-based, so you’re set! Check labels when buying sauces to ensure they fit your diet. To store your leftover Sheet Pan Teriyaki Tofu and Veggies, first let it cool down. Place the cooled dish in an airtight container. Make sure to separate the tofu from the veggies if you can. This helps keep the veggies crisp. Store it in the fridge. It will stay fresh for about 3 to 4 days. If you want to keep it longer, you can freeze it. Use a freezer-safe container or bag. This way, you can enjoy it later. When it's time to reheat, avoid the microwave if you want to keep the texture. Instead, use the oven or a skillet. Preheat your oven to 350°F (175°C). Spread the leftovers on a baking sheet. Heat for about 10 to 15 minutes or until warm. If using a skillet, add a little oil and cook over medium heat. Stir gently until everything is heated through. This keeps the tofu crispy and the veggies tender. Enjoy your meal just as delicious as the first time! You can use tempeh or chickpeas instead of tofu. Tempeh has a nutty flavor and great texture. Chickpeas add protein and a hearty bite. Both options work well with teriyaki sauce. Yes, you can prep this dish ahead. Chop the veggies and tofu, and mix the sauce. Store everything in the fridge. When ready, assemble and bake. This saves time on busy days. To add spice, mix in red pepper flakes or sriracha to the teriyaki sauce. You can also add sliced jalapeños to the veggies before baking. Adjust the spice level to fit your taste. Absolutely! This dish is perfect for meal prep. It keeps well in the fridge for up to four days. Just reheat in the oven or microwave, and enjoy a quick, tasty meal. This blog post covered a tasty teriyaki dish using tofu and colorful veggies. We explored how to prepare ingredients, bake them, and serve with garnishes. You learned tips for crispy tofu and flavor boosting. We even discussed variations for proteins and veggies. Don’t forget, storing and reheating leftovers ensures your meal remains delicious. With these easy steps, you can enjoy a healthy, custom meal anytime. Try experimenting with your favorite flavors for even more fun!$

Sheet Pan Teriyaki Tofu and Veggies

Discover the deliciousness of Sheet Pan Teriyaki Tofu and Veggies with this easy recipe! Packed with fresh vegetables and crispy tofu, this meal is not just healthy but also bursting with flavor. Perfect for a quick weeknight dinner, you can whip it up in under 45 minutes. Ready to transform your meals? Click through for the full recipe and get cooking! #TeriyakiTofu #HealthyDinner #MealPrep #VegetarianRecipes

Print Recipe Pin Recipe

Ingredients

1 block (14 oz) firm tofu, pressed and cubed

1 cup broccoli florets

1 bell pepper (any color), sliced into thin strips

1 medium carrot, sliced thinly

1 medium zucchini, sliced into half-moons

3 tablespoons soy sauce (or tamari for a gluten-free option)

2 tablespoons pure maple syrup

1 tablespoon rice vinegar

1 tablespoon toasted sesame oil

1 teaspoon freshly grated ginger

2 cloves garlic, minced

1 tablespoon cornstarch

Sesame seeds for garnish

Green onions, thinly sliced for garnish

Instructions

Preheat your oven to 400°F (200°C). Prepare a large baking sheet by lining it with parchment paper to prevent sticking and for easier cleanup.

In a medium bowl, combine the soy sauce, maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic. Whisk these ingredients together until they are well blended, creating a flavorful teriyaki sauce.

In a separate bowl, toss the cubed tofu with cornstarch, ensuring each piece is evenly coated. This step is crucial for achieving a crispy texture once baked.

Spread the coated tofu cubes across one side of the prepared baking sheet. On the other side, arrange the broccoli florets, sliced bell pepper, carrot, and zucchini.

Evenly drizzle the prepared teriyaki sauce over the tofu and vegetables, making sure everything is nicely coated for maximum flavor.

Spread all the ingredients out uniformly on the baking sheet, making sure there’s a bit of space between the pieces to ensure even cooking.

Place the baking sheet in the preheated oven and bake for 25-30 minutes. During baking, toss the tofu and veggies halfway through the cooking time to promote even browning and tenderness.

Once baked, take the sheet pan out of the oven and immediately sprinkle the dish with sesame seeds and sliced green onions to add an extra layer of freshness and visual appeal.

Serve the dish warm, either over fluffy rice or quinoa, if desired, to make it a complete meal.

Prep Time: 15 min | Total Time: 45 min | Servings: 4

- Presentation Tips: For an impressive display, serve the dish directly on the baking sheet for a rustic touch or transfer it to a large serving platter. Accompany with a scoop of rice or quinoa and finish off with a sprinkle of extra green onions and sesame seeds for a delightful and eye-catching finish.