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Teriyaki Tofu Sheet Pan Dinner | Easy Better-Than-Takeout Vegan Dinner Recipe by Forkly

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Video-Specific Recipe

Vegan Tofu Teriyaki Sheet Pan Dinner

Cultural Context

Originating from Japan, teriyaki is a cooking technique that involves grilling or broiling food with a glaze of soy sauce, mirin, and sugar. In this vegan adaptation, tofu serves as a protein-rich alternative, celebrating the umami flavors of traditional teriyaki while being accessible to plant-based diets. Today, teriyaki has found global popularity, often featuring in various fusion dishes.

JapaneseJPmain
45 min
medium
4 servings
Servings4
14 oz tofu
1/4 cup soy sauce
2 tablespoons maple syrup
1 tablespoon ginger
3 cloves garlic
2 cups broccoli
2 medium carrots
1 bell pepper
4 green onions
2 tablespoons sesame oil
1 tablespoon cornstarch
2 tablespoons sesame seeds
1 cup rice
2 cups water
1 teaspoon salt

Quantities are estimated based on standard recipes for your convenience. The actual ingredients used in this video are accurate.

tofu

๐Ÿฅ—Healthier: tempeh

๐Ÿ’ฐCheaper: seitan

Tempeh is higher in protein and fiber, while seitan is often cheaper.

soy sauce

๐Ÿฅ—Healthier: tamari

๐Ÿ’ฐCheaper: liquid aminos

Tamari is gluten-free, while liquid aminos offers a similar flavor.

maple syrup

๐Ÿฅ—Healthier: agave nectar

๐Ÿ’ฐCheaper: brown sugar

Agave nectar is lower in glycemic index, while brown sugar is more economical.

sesame oil

๐Ÿฅ—Healthier: olive oil

๐Ÿ’ฐCheaper: canola oil

Olive oil is healthier, while canola oil is cost-effective.

1

Preheat the oven to 400ยฐF (200ยฐC).

2

Press the tofu to remove excess moisture, then cut into cubes.

3

In a bowl, mix soy sauce, maple syrup, minced ginger, and minced garlic to create the teriyaki sauce.

4

Toss the cubed tofu in the teriyaki sauce and let marinate for 15 minutes.

5

Chop broccoli, carrots, and bell pepper into bite-sized pieces.

6

On a sheet pan, arrange marinated tofu and chopped vegetables in a single layer.

7

Drizzle sesame oil over the vegetables and sprinkle with salt.

8

Bake in the preheated oven for 25-30 minutes, stirring halfway through, until vegetables are tender and tofu is golden.

9

While baking, cook rice according to package instructions.

10

Once cooked, fluff the rice and set aside.

11

Remove the sheet pan from the oven and garnish with sliced green onions and sesame seeds.

12

Serve the tofu and vegetables over the rice.

Cooking Techniques

marinatingbakingstir-frying

Spice Level:

๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธ

Dietary

vegan

Allergens

soysesame

Also Known As

Tofu TeriyakiSheet Pan TofuVegan Teriyaki
Local Name: ใƒ“ใƒผใ‚ฌใƒณ่ฑ†่…็…งใ‚Š็„ผใใ‚ทใƒผใƒˆใƒ‘ใƒณใƒ‡ใ‚ฃใƒŠใƒผ

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