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- Firm tofu (14 oz, pressed and cubed) - Assorted bell peppers (2 cups, sliced) - Broccoli florets (1 cup) - Snap peas (1 cup, trimmed) - Soy sauce or tamari (3 tablespoons) - Pure maple syrup (2 tablespoons) - Sesame oil (1 tablespoon) - Garlic (2 cloves, minced) - Fresh ginger (1 teaspoon, grated) - Sesame seeds (for garnish) - Green onions (3, thinly sliced, for garnish) - Cooked rice or quinoa (for serving) When I think of making this dish, I always start with the main ingredients. The firm tofu is key. It holds its shape and soaks up the teriyaki sauce well. Pressing it removes extra water, which helps it absorb flavors. Next, I pick vibrant bell peppers. I like using red, yellow, and green for color. They add sweetness and crunch. Broccoli florets also add a nice texture. They stay bright green and crisp after roasting. Snap peas are another favorite. They add a fresh pop of sweetness. Now, let’s talk teriyaki sauce. I use soy sauce or tamari for a gluten-free option. The pure maple syrup gives the sauce a sweet note that balances the saltiness. Sesame oil adds a nutty depth. I always add minced garlic and grated ginger for a rich aroma and flavor. For garnishing, I sprinkle sesame seeds on top. They add a nice crunch. Thinly sliced green onions give a fresh bite. I love serving this dish over rice or quinoa. It makes the meal filling and adds more texture. - Preheat oven to 400°F (200°C). - Line a large sheet pan with parchment paper. This step helps your food cook evenly. The parchment paper makes cleaning easy. - Whisk together soy sauce, maple syrup, sesame oil, garlic, and ginger. Mix these ingredients well in a bowl. This sauce adds a tasty kick to your dish. The garlic and ginger bring great flavor. - Coat tofu with half of the teriyaki sauce and marinate. - Arrange marinated tofu and vegetables on the sheet pan. Start by tossing the tofu in the sauce. Let it sit for about 10 minutes. This helps the tofu soak up the flavor. Then, spread the tofu and chopped vegetables evenly on the sheet pan. - Drizzle remaining sauce and toss to coat. - Bake for 25-30 minutes, stirring halfway. Pour the rest of the sauce over everything. Stir gently to coat. Then, place the pan in the oven. Stir the mixture halfway to help it cook evenly. - Sprinkle with sesame seeds and green onions after baking. Once it’s done baking, take it out. Add sesame seeds and sliced green onions on top. This makes your dish look pretty and adds a nice crunch. - How to press tofu effectively: Start with firm tofu. Wrap it in a clean kitchen towel. Place a heavy item on top. This helps extract moisture. Let it sit for about 15-20 minutes. Pressed tofu absorbs flavors better. - Tips for cutting tofu evenly: After pressing, use a sharp knife. Cut the tofu into 1-inch cubes. This size ensures even cooking. Uniform pieces help with flavor absorption too. - Marination time recommendations: For the best flavor, marinate the tofu for at least 10 minutes. This gives it time to soak in the teriyaki sauce. You can marinate longer for a richer taste. - Importance of even sauce distribution: When mixing the tofu and veggies, ensure the sauce covers everything. An even coat allows all ingredients to absorb the flavor. Don’t skip this step; it makes a big difference! - How to achieve golden-brown tofu: Bake the tofu at 400°F (200°C). This high heat helps create a crisp outside. Stir halfway through to ensure all sides brown nicely. Watch closely to avoid burning. - Stirring for even roasting: About halfway through cooking, gently stir the tofu and veggies. This helps them cook evenly. It also promotes that lovely golden color. Don’t rush this step; it’s key for great results! {{image_4}} You can use seasonal veggies for your sheet pan. Try carrots, zucchini, or asparagus. Each option adds its unique taste and texture. If you want a different flavor profile, consider using mushrooms or kale. These veggies soak up the teriyaki sauce well and give a nice twist to the dish. If you want more protein, try adding chickpeas or edamame. These plant-based options work great with teriyaki flavors. For non-vegetarians, shrimp or chicken are excellent choices. Just add them to the pan with the tofu and veggies. They will cook quickly and soak up the sauce. Preparing ingredients ahead of time saves you effort during busy days. Chop your veggies and cube the tofu in advance. Store them in the fridge until you are ready to cook. For serving, place the cooked dish over rice or quinoa. This adds a hearty base and makes it a complete meal. To store your tasty leftovers, let them cool first. This step helps prevent moisture build-up. Place the cooled tofu and veggies in an airtight container. Make sure the lid seals well to keep out air. You can also use glass containers for better storage. They do not stain and help keep your food fresh. For easy reheating, use either the oven or the microwave. If you choose the oven, preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 10-15 minutes, stirring halfway to warm evenly. If using a microwave, place a portion in a microwave-safe bowl. Cover it loosely and heat for about 1-2 minutes. Check to see if it’s hot enough, then enjoy! Your leftovers will last about 3 to 4 days in the fridge. Be sure to label the container with the date. This way, you can keep track of freshness. If you want to save them longer, consider freezing the dish. It can last up to 3 months in the freezer. Just thaw it overnight in the fridge before reheating. Yes, you can easily make this dish gluten-free. Use tamari instead of soy sauce. Tamari is a great alternative that offers the same rich flavor without gluten. Always check labels to ensure your ingredients are gluten-free. To achieve crispy tofu, follow these steps: - Press the tofu well to remove excess water. This helps it become crispier. - Cut the tofu into even cubes to ensure uniform cooking. - Bake at a high temperature, like 400°F (200°C), for even browning. - Toss the tofu halfway through to help it crisp on all sides. You can try several sauces to mix things up: - Hoisin sauce adds a sweet and tangy flavor. - Peanut sauce gives a nutty taste that pairs well with veggies. - Sweet chili sauce provides heat and sweetness for a fun twist. Experiment with these options to find your favorite flavor! Absolutely! This recipe works great for meal prep. Here are some tips: - Cook a larger batch and store it in airtight containers. - Refrigerate for up to four days. - Reheat portions in the oven or microwave before serving. This makes it easy to enjoy healthy meals all week! This guide walks you through making teriyaki tofu, from ingredients to cooking steps. You learned about preparing firm tofu, colorful veggies, and a tasty sauce. Follow the tips to get great flavor and texture. Remember, you can customize this dish with different veggies or proteins. Enjoy the meal fresh or as a meal prep option. I hope you feel excited to try this recipe and impress your taste buds!

Sheet Pan Teriyaki Tofu & Veggies

Discover the deliciousness of Sheet Pan Teriyaki Tofu & Veggies, a quick and healthy meal perfect for busy weeknights! With just a few simple ingredients like firm tofu, colorful bell peppers, and fresh broccoli, you can create a vibrant, flavorful dish that's easy to make and even easier to enjoy. Click through to explore the full recipe and elevate your dinner game today!
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Ingredients
  

1 block (14 oz) firm tofu, pressed and cut into 1-inch cubes

2 cups assorted bell peppers, sliced (1 each of red, yellow, and green for color)

1 cup broccoli florets (about a medium head)

1 cup snap peas, trimmed

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

2 tablespoons pure maple syrup

1 tablespoon sesame oil

2 cloves of garlic, finely minced

1 teaspoon fresh ginger, grated

1 teaspoon sesame seeds, for garnish

3 green onions, thinly sliced, for garnish

Cooked rice or quinoa (for serving)

Instructions
 

Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper. This makes cleanup effortless and helps prevent sticking.

    In a small bowl, whisk together the soy sauce, maple syrup, sesame oil, minced garlic, and grated ginger until well combined. This mixture will be your flavorful teriyaki sauce.

      In a large mixing bowl, combine the cubed tofu with half of the teriyaki sauce. Toss the tofu to ensure every piece is coated evenly. Allow it to marinate for approximately 10 minutes to absorb the flavors.

        Transfer the marinated tofu onto the prepared sheet pan. Distribute the sliced bell peppers, broccoli florets, and snap peas around the tofu in an even layer for optimal roasting.

          Drizzle the remaining teriyaki sauce over the tofu and vegetables. Gently toss everything on the sheet pan to coat the veggies and tofu in the sauce, ensuring an even distribution.

            Place the sheet pan in the preheated oven and bake for about 25-30 minutes, or until the tofu is golden brown and the vegetables are tender yet maintain their vibrant colors. Stir the mixture halfway through cooking to promote even browning.

              Once baking is complete, remove the sheet pan from the oven. Immediately sprinkle with sesame seeds and sliced green onions for an appealing finish.

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

                  - Presentation Tips: Serve the roasted tofu and veggies over a generous bed of warm rice or quinoa. Drizzle extra teriyaki sauce on top for added flavor, and place a lime wedge on the side to squeeze over the dish just before eating for a zesty kick!