This vegan teriyaki tofu recipe is really quick and easy (the two things I look for in a recipe) to make plus it uses ingredients you probably already have in the cupboard (the third thing I look for!)
If you use extra firm tofu it won’t need pressing before cooking, if you’re using a tofu that requires pressing do this as per the packet instructions (usually 10-20 minutes) before you marinade and cook. I need to invest in a tofu press actually but for now I’ll just do what I’ve been doing for the last 18 months, wrapping it in a tea towel and putting a heavy book on top to press it. Usually it’s my bosh cook book as it’s pretty heavy. It’s a great read by the way, delicious recipes.
The measurements of the ingredients for the teriyaki sauce can be changed to suit your taste, If you like it less salty add less soy sauce or less sweet add less maple syrup. Although when you taste it the tofu doesn’t actually taste sweet, the maple syrup just gives it a nice flavour. Play around with it to see what you prefer.
Anyway this vegan teriyaki tofu recipe is healthy, filling and packed full of protein. If you’re looking to lose weight and want to know where to start have a read of this.
Right, let’s get to it!
Ingredients
Makes 1 serving
Prep time 10 minutes
Cook time 10 minutes
- 140g tofu
- 1 tablespoon light soy sauce
- One teaspoon sesame oil
- 1 teaspoon maple syrup
- One teaspoon sesame seeds (optional)
- Salad to serve. I used lettuce, spinach, tomatoes, and cucumber but just use whatever you fancy/ have in the fridge
- Balsamic vinegar (optional)
How to make your vegan teriyaki tofu recipe
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- In a bowl, mix together the soy sauce, sesame oil, and maple syrup. If you’re using sesame seeds they can be added to the mix now or sprinkled on at the end if you’d prefer a bit of crunch.
- Cut the tofu into 3cm strips, or whatever size you want and add them to the mix.
- For extra flavour let the tofu marinade for 10-20 minutes, this isn’t essential though.
- Heat a pan over a low to medium heat. The tofu can easily burn because of the sugar in the maple syrup so you don’t want the pan too hot. You shouldn’t need to add any additional oil because the mix already has sesame oil in it. You can wipe the pan with a little oil if needed.
- Add the tofu and cook for around 10 minutes turning frequently so it doesn’t burn. Once it’s browned all over it’s done.
- Whilst the tofu is cooking prepare your salad. I dressed mine with a little balsamic vinegar.
- Add your cooked tofu to your prepared salad. Top with sesame seeds if using.
- Enjoy
Nutritional values
Approximate nutritional values including the added sesame seeds.
| Calories – 325 | Protein – 21.3g |
| Fat – 18.7g | Fibre – 5g |
| Carbs – 16.8g | Sugars – 12.5g |
Ingredient alternatives
If you don’t have light soy sauce dark can be used instead although it is double the calories. The sesame seeds could be replaced by pine nuts, only for sprinkling on at the end though. They wouldn’t go very well in the marinade. Maple syrup could be replaced by agave nectar and the tofu itself could be replaced by tempeh, although I’ve never tried this myself.
In conclusion
This vegan teriyaki tofu recipe is perfect for lunch or dinner and it’s so easy to make anyone could do it. I like it because it has the protein and fats I need for building muscle. It is lacking in carbs but you could add brown rice or quinoa for an extra carbs boost if you wanted. A portion of quinoa (30g dry or 80g once cooked) would only add another 115 or so calories but give you around 18g of carbs and 3.5g of both protein and fibre. Brown rice would give you a lot more. An extra 365 calories, 68g of carbs, 8g of protein and 16g of fibre for a portion (75g dry or 185g once cooked). The recipe is so versatile you could do anything with it really. If you’re looking to go vegan but need a little help check this article out.
For more delicious recipes click here.
Thanks for reading folks. Have you tried the recipe? How did it turn out? Let me know by commenting below, I want to hear from you so get typing!
Catch ya later.
Katie
