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- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup broccoli florets - 1 bell pepper (any color), sliced - 1 medium carrot, thinly sliced - 1 zucchini, sliced The tofu serves as the main protein. Pressing it removes extra water. This ensures it absorbs all the flavors. Broccoli adds crunch. Bell pepper brings sweetness. Carrots and zucchini offer color and nutrition. - 3 tablespoons soy sauce (or tamari for gluten-free) - 2 tablespoons maple syrup - 1 tablespoon rice vinegar - 1 tablespoon sesame oil - 1 teaspoon grated ginger - 2 cloves garlic, minced - 1 tablespoon cornstarch The soy sauce forms the base. Maple syrup adds sweetness. Rice vinegar gives a hint of tang. Sesame oil adds richness. Ginger and garlic provide a nice kick. Cornstarch helps thicken the sauce. - Sesame seeds for garnish - Green onions, thinly sliced for garnish These garnishes enhance both flavor and looks. Sesame seeds add crunch. Green onions provide freshness and color. They make the dish pop on the plate. Prepping the Oven and Baking Sheet First, you need to preheat your oven to 400°F (200°C). This high heat helps to crisp the tofu and cook the veggies perfectly. Line a large baking sheet with parchment paper. This makes cleanup easy and keeps the food from sticking. Making the Teriyaki Sauce In a bowl, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic. Mix well until combined. This sauce adds great flavor to the dish. Coating the Tofu with Cornstarch Take your cubed tofu and place it in a bowl. Add the cornstarch and toss to coat. The cornstarch gives the tofu a nice crispy outside when baked. This step is key for texture. Placing Tofu and Vegetables on the Sheet Pan Now, arrange the coated tofu cubes on the baking sheet. Add the broccoli florets, bell pepper slices, carrot rounds, and zucchini slices. Spread everything out evenly. This helps each piece cook well. Drizzling the Teriyaki Sauce Next, drizzle the teriyaki sauce over the tofu and vegetables. Make sure everything gets coated. This sauce is what makes the dish shine. Baking Time and Temperature Place the baking sheet in the preheated oven. Bake for 25 to 30 minutes. Check that the tofu is golden and the veggies are tender-crisp. This is when the magic happens. Tossing for Even Roasting Halfway through baking, take the sheet out and toss the ingredients. This helps everything roast evenly. It ensures that every bite is delicious and full of flavor. To get crispy tofu, pressing is key. Pressing removes extra water. This helps the tofu absorb flavors better. Use a tofu press or wrap it in a clean towel. Place a weight on top for about 30 minutes. This step is simple but makes a big difference. Cornstarch is your friend here. Coat the pressed tofu cubes with cornstarch. This adds a crunchy layer when baked. The cornstarch creates a barrier, making the tofu crispy. It helps keep moisture inside while ensuring a nice crust outside. Spices can elevate your dish. Try adding chili flakes for heat. A pinch of smoked paprika adds depth. You can also include a dash of black pepper for a little kick. These small changes boost the taste. If you want to switch up the sauce, consider coconut aminos. They have a sweet, nutty flavor. This option is great for those who avoid soy. You can also try teriyaki sauce for a different twist. Both options keep the dish delicious. Pair this dish with fluffy rice or quinoa. Both add a nice base to the meal. You can also serve it with noodles for a fun twist. Add some sliced avocado on the side for creaminess. For plating, use a large serving platter. Spread the tofu and veggies nicely. Garnish with sesame seeds and sliced green onions. This makes the dish look bright and inviting. Serve it straight from the pan or transfer it to a bowl for a warm touch. {{image_2}} You can change the veggies to suit your taste. Try using: - Cauliflower florets - Snow peas - Sweet potatoes, diced - Asparagus, cut into pieces These swaps let you create your own twist on the dish. If you prefer meat, you can use chicken, shrimp, or beef. Just cut them into bite-sized pieces and coat them in the same sauce. To spice things up, make a spicy teriyaki sauce. Add: - 1 teaspoon of sriracha or chili paste - A pinch of red pepper flakes This gives your dish a nice kick. For a tangy twist, add citrus. Try mixing in: - The juice of one lime - Zest from an orange These additions brighten up the flavors and make every bite pop. If you need gluten-free options, use tamari instead of soy sauce. This keeps the dish tasty and safe for those with gluten issues. For vegan and plant-based tweaks, make sure your maple syrup is pure. All the ingredients in this dish are already plant-based, so you can enjoy it without worry. - Store leftovers in an airtight container. - Make sure the tofu and veggies cool first. - Use glass or plastic containers that seal well. - Keep in the fridge for up to 3 days. - To reheat, use the oven or a skillet. - Preheat the oven to 350°F (175°C) for even warming. - If using a skillet, add a splash of water. - Heat on medium until warm, stirring gently. - Avoid the microwave, as it makes tofu soggy. - For best taste, add a little fresh sauce while reheating. - Enjoy your dish with the same great flavor and texture! Can I use frozen vegetables? Yes, you can use frozen vegetables. Just be sure to thaw and drain them well. This helps avoid excess water on your baking sheet. Frozen veggies can cook faster, so check them a little earlier. How do I know when the tofu is done baking? The tofu is done when it turns golden brown and is crispy on the outside. This usually takes about 25-30 minutes at 400°F (200°C). Toss the tofu halfway through baking for even cooking. Is this dish healthy? Yes, this dish is healthy. It’s packed with veggies and plant-based protein from tofu. The teriyaki sauce uses maple syrup, which is a natural sweetener. You get nutrients and flavor without extra fat. How can I lower the calorie count? You can lower the calorie count by using less maple syrup. Try cutting it in half or use a sugar-free sweetener. You can also reduce the amount of oil in the sauce. What can I use instead of tofu? If you want a different protein, try chickpeas or tempeh. Both options add great texture and flavor. You can also use cooked chicken or shrimp if you're not vegan. Can I make this dish in advance? Yes, you can make this dish in advance. Cook it as directed and let it cool. Store it in the fridge for up to three days. Reheat it in the oven or a microwave for best results. This article covered how to make a tasty teriyaki tofu dish with fresh veggies. You learned about the key ingredients, preparation steps, and baking tips. I shared fun ways to enhance flavor and also offered ideas for variations. Storing and reheating tips ensure your meal stays delicious. Enjoy experimenting with different flavors and ingredients in your kitchen. Creating meals like this is simple and fun.

Sheet Pan Teriyaki Tofu and Veggies

Craving a delicious and healthy meal? Try this Sheet Pan Teriyaki Tofu and Veggies recipe that’s not only simple to make but also packed with flavor! With crisp tofu and colorful vegetables tossed in a homemade teriyaki sauce, it's perfect for busy weeknights. Ready in just 45 minutes, it's a dish the whole family will love. Click to explore this easy recipe! #TeriyakiTofu #HealthyEating #SheetPanRecipes #VegetarianMeals
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Ingredients
  

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

1 cup broccoli florets

1 bell pepper (any color), sliced

1 medium carrot, thinly sliced

1 zucchini, sliced

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

2 tablespoons maple syrup

1 tablespoon rice vinegar

1 tablespoon sesame oil

1 teaspoon 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) and line a large baking sheet with parchment paper.

    In a bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and minced garlic until well combined.

      In another bowl, toss the cubed tofu with cornstarch until evenly coated. This will give the tofu a nice crispy texture when baked.

        Arrange the coated tofu cubes, broccoli, bell pepper, carrot, and zucchini on the prepared baking sheet.

          Drizzle the teriyaki sauce mixture over the tofu and vegetables, ensuring everything is well-coated.

            Spread the ingredients out evenly on the sheet pan to allow for even cooking.

              Bake in the preheated oven for 25-30 minutes, or until the tofu is golden and the veggies are tender-crisp, tossing halfway through for even roasting.

                Once out of the oven, sprinkle with sesame seeds and sliced green onions for added flavor and presentation.

                  Serve warm over rice or quinoa if desired.

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

                      - Presentation Tips: Serve directly on the baking sheet or transfer to a large serving platter. Pair with fluffy rice or quinoa, and garnish with additional green onions and sesame seeds for an eye-catching finish.