Oh, let me tell you about my go-to dish for a healthy weeknight dinner: Teriyaki Tofu & Veggies with a light sauce! This dish is not just a meal; it’s a celebration of vibrant colors and flavors that dance on your palate. I love how the tofu gets that perfect golden crust while still being soft inside, and the fresh veggies just pop with every bite! It’s quick to whip up, taking only about 30 minutes from start to finish, which is perfect for those busy days when you still want something nutritious and delicious. Trust me, once you try this recipe, you’ll be hooked! The balance of sweet and savory in the light teriyaki sauce makes it feel indulgent without the heavy guilt. Let’s dive in!
Ingredients List
- 14 oz firm tofu, drained and cubed
- 2 cups mixed vegetables (I love using bell peppers, broccoli, and carrots)
- 2 tablespoons soy sauce
- 1 tablespoon honey or maple syrup (your choice for sweetness!)
- 1 tablespoon rice vinegar
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 tablespoon sesame oil (for that rich flavor)
- 1 teaspoon garlic, minced (fresh is best!)
- 1 teaspoon ginger, minced (adds a lovely zing)
How to Prepare Teriyaki Tofu & Veggies (light sauce)
Step-by-Step Instructions
Alright, let’s get cooking! First things first, you’ll want to press your tofu. This is super important because it helps remove excess moisture, making your tofu crispy and delicious. Wrap your tofu in a clean kitchen towel or paper towels, place something heavy on top (like a cast iron skillet), and let it sit for about 15 minutes. While it’s pressing, chop your mixed veggies into bite-sized pieces. I love to mix vibrant bell peppers, crunchy broccoli, and sweet carrots for a colorful stir-fry!
Once your tofu is ready, cut it into cubes and heat up your sesame oil in a large skillet or wok over medium-high heat. Sauté the tofu cubes for about 5-7 minutes, turning occasionally until they’re golden brown all over. This is when the magic happens! Remove the tofu from the pan and set it aside.
Now, toss your veggies into the same pan. Stir-fry them for around 3-5 minutes until they’re tender but still crisp—this is key for that perfect texture! While they’re cooking, grab a small bowl and whisk together your soy sauce, honey (or maple syrup), rice vinegar, cornstarch, and water. Pour this lovely mixture over the veggies and let it bubble for a minute or so until it thickens up beautifully.
Finally, return the tofu to the pan and give everything a good mix to coat in that delicious sauce. Serve hot over rice or noodles, and enjoy every bite of this healthy, flavorful meal!
Why You’ll Love This Recipe
- Quick and easy to make—ready in just 30 minutes!
- Healthy and packed with protein from the tofu and nutrients from the veggies.
- Light teriyaki sauce adds a burst of flavor without being heavy.
- Customizable—use your favorite vegetables or add some spice!
- Perfect for meal prep or a cozy weeknight dinner.
Tips for Success
To really nail this Teriyaki Tofu & Veggies dish, here are some of my top tips! First, make sure to press your tofu well—this step is crucial for getting that golden, crispy texture! If you have time, marinating the tofu in a bit of soy sauce before cooking can amp up the flavor even more.
When stir-frying your veggies, don’t overcrowd the pan. Give them space to sizzle and brown a bit; this helps enhance their natural sweetness! Also, keep an eye on the heat—medium-high is usually perfect, but adjust as needed to prevent burning.
Lastly, feel free to play around with the sauce! If you like a little heat, adding a pinch of red pepper flakes works wonders. And remember, this dish is super versatile, so don’t hesitate to swap in your favorite veggies or even add some nuts for extra crunch!
Variations
The beauty of Teriyaki Tofu & Veggies is that it’s incredibly adaptable! You can switch up the vegetables based on what you have on hand or what’s in season. Try adding snap peas, zucchini, or even mushrooms for a different texture and taste. If you’re feeling adventurous, why not toss in some baby corn or water chestnuts for that extra crunch?
As for the sauce, you could experiment with different flavor profiles—maybe a spicy teriyaki by adding sriracha or a sweet twist by incorporating pineapple juice! You could also use tamari for a gluten-free version or add a splash of orange juice for a citrusy zing. The possibilities are endless, so get creative and make this dish your own!
Nutritional Information
Let’s talk numbers! This Teriyaki Tofu & Veggies dish is not just delicious but also quite nutritious. Each serving is approximately 180 calories, making it a light yet satisfying option. You’ll get about 12 grams of protein from the tofu, which is fantastic for a vegan meal! It contains around 8 grams of fat, with just 1 gram being saturated fat. The carbs come in at about 18 grams, with 3 grams of fiber to keep you feeling full. Keep in mind that these values are estimates, but they give you a good idea of just how balanced this meal is!
FAQ Section
Can I use different vegetables in this recipe?
Absolutely! One of the best things about Teriyaki Tofu & Veggies is its versatility. You can swap in any vegetables you love or have on hand. Snap peas, zucchini, or even bok choy can add a delightful twist!
Is this dish gluten-free?
To make it gluten-free, simply use tamari instead of soy sauce. It has the same great flavor, but without the gluten. Perfect for those who need to avoid it!
How do I store leftovers?
If you have any leftovers (which I doubt because it’s so good!), store them in an airtight container in the fridge for up to 3 days. Just reheat in a skillet for the best texture.
Can I make this dish ahead of time?
Yes! You can prep the tofu and veggies in advance, then just stir-fry and add the sauce when you’re ready to eat. It’s a great option for meal prep!
What can I serve with Teriyaki Tofu & Veggies?
This dish pairs wonderfully with rice, quinoa, or even noodles. You could also serve it with a side of steamed edamame for an extra protein boost!
Teriyaki Tofu & Veggies: 5 Simple Steps to Delight
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stir-fry
- Cuisine: Asian
- Diet: Vegan
Description
A healthy and flavorful dish with tofu and vegetables in a light teriyaki sauce.
Ingredients
- 14 oz firm tofu, drained and cubed
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 tablespoon sesame oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, minced
Instructions
- Press tofu to remove excess moisture.
- Cube tofu and sauté in sesame oil until golden brown.
- Remove tofu and set aside.
- Add mixed vegetables and stir-fry until tender.
- In a small bowl, mix soy sauce, honey, rice vinegar, cornstarch, and water.
- Add the sauce to the veggies and cook until thickened.
- Return tofu to the pan and mix well.
- Serve hot.
Notes
- Adjust the sweetness of the sauce to your taste.
- Use any vegetables you prefer.
- Serve with rice or noodles.
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 6g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Teriyaki Tofu, Veggies, Healthy Recipe, Vegan Dish