Sheet-Pan Teriyaki Tofu Stir Fry Simple Flavor Boost

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- 1 block (14 oz) firm tofu - 2 cups broccoli florets - 1 bell pepper, sliced (any color) - 1 cup snap peas, trimmed - 1 carrot, julienned - 1 red onion, sliced - 1/4 cup low-sodium soy sauce - 3 tablespoons maple syrup - 2 tablespoons rice vinegar - 1 teaspoon sesame oil - 2 cloves garlic, minced - 1 teaspoon ginger, grated - Sesame seeds for garnish - Green onions, chopped for garnish - Serve over steamed rice or quinoa The main ingredients in this dish are vital for flavor and texture. Firm tofu holds its shape well and absorbs the sauce beautifully. Fresh vegetables like broccoli and bell peppers add crunch and color. The teriyaki sauce ingredients combine to create a sweet and savory blend. Soy sauce brings saltiness. Maple syrup adds sweetness, while rice vinegar gives a slight tang. Together, garlic and ginger enhance the overall taste profile. For garnish, sesame seeds and green onions not only add visual appeal but also a nice crunch. Serving this stir fry over rice or quinoa makes it a complete meal. - Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper. - Cut the drained tofu into bite-sized cubes. Place them in a bowl. - In a small bowl, mix the soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, and grated ginger. This is your teriyaki sauce. - Pour half of this sauce over the tofu. Toss well to coat. Let it marinate for about 15 minutes. - In a large bowl, mix the broccoli, bell pepper, snap peas, carrot, and onion. Drizzle the olive oil and remaining teriyaki sauce over them. Toss to coat the vegetables evenly. - Spread the marinated tofu and vegetables on the prepared sheet pan in a single layer. Make sure they aren’t crowded. - Bake in the preheated oven for 25-30 minutes. Stir halfway through. This helps the tofu turn golden and the veggies stay tender-crisp. To get great tofu, start by pressing it. Use a clean towel and a heavy pan to squeeze out excess water. This helps the tofu soak up the sauce better. Press the tofu for at least 15 minutes. For a golden and crispy finish, cut the tofu into small cubes. Bake it at 400°F (200°C) until it's golden, about 25 to 30 minutes. Choose fresh, seasonal vegetables for the best taste. Broccoli, bell peppers, snap peas, carrots, and onions work well. Cut vegetables into similar sizes. This ensures even cooking. For example, slice bell peppers thinly and julienne carrots. These techniques help your stir fry look good and cook evenly. To add depth, try adding spices or chilies. A pinch of red pepper flakes can add heat. You can also substitute the teriyaki sauce. Use hoisin sauce or a spicy chili paste for a different taste. These small changes can take your stir fry to the next level. {{image_2}} You can swap tofu for other proteins. Tempeh works well for a nutty taste. If you prefer meat, chicken is a great choice. For vegetables, feel free to mix it up. Zucchini, bell peppers, or mushrooms can add fun flavors. Use whatever is fresh or in season. To make this dish vegan, use a soy sauce without fish products. You can keep it non-vegan by using regular teriyaki sauce that includes fish. For extra protein, add edamame or chickpeas to your meal. Both options will boost the protein and flavor. Want a little heat? Add red pepper flakes or a dash of sriracha. This will give your stir fry a nice kick. You can also include fresh herbs like cilantro or basil. These will add bright notes and depth to the dish. Mixing these flavors can make your meal unique every time. After enjoying your meal, store any leftovers in the fridge. Place the stir fry in a container with a tight lid. This keeps it fresh and safe to eat later. I recommend using glass containers. They don’t stain and are easy to clean. Make sure to cool the dish down before sealing it. This helps prevent moisture build-up. To keep your tofu crispy, use an oven or air fryer. Preheat your oven to 350°F (175°C) and place the stir fry on a baking sheet. Heat for about 10-15 minutes. This will help restore the crispiness. You can also use a skillet. Heat it on medium and add a splash of water. This keeps the vegetables from drying out. For the vegetables, reheating in the microwave works well, but do it carefully. Heat them in short bursts. Stir every 30 seconds to ensure even warmth. This way, they stay tender and bright. Yes, you can freeze the stir fry! First, let it cool completely. Then, divide it into portions. Use freezer-safe bags or containers. Squeeze out the air to avoid freezer burn. Label them with the date, so you know when to use them. For best quality, eat frozen stir fry within three months. To thaw, place it in the fridge overnight. You can also use the microwave. Just set it to defrost before cooking. The prepared dish lasts about 3 to 4 days in the fridge. Make sure to store it in an airtight container. This helps keep it fresh and tasty. I recommend eating it within this time to enjoy the best flavor and texture. Yes, you can use frozen vegetables! They work well in this stir fry. Just remember to thaw them and drain excess water. This keeps the dish from getting soggy. Frozen veggies save time and are often just as nutritious. Great side dishes include steamed rice or quinoa. You can also serve it with a light salad. These sides balance the meal well. They soak up the delicious teriyaki sauce. You can even add some pickled vegetables for extra flavor. This recipe is not gluten-free due to the soy sauce. However, you can use gluten-free soy sauce or tamari as a substitute. This makes the dish safe for those with gluten sensitivities. Always check labels to ensure all ingredients are gluten-free. To adjust for meal prep, make a bigger batch. Store portions in separate containers. This way, you have meals ready for the week. You can also prepare the sauce and chop the veggies ahead of time. Just combine and bake when you’re ready to eat! This article covered how to make a tasty teriyaki stir fry. We discussed key ingredients, including firm tofu and fresh veggies, plus a simple teriyaki sauce. You learned step-by-step instructions for preparation and baking. I shared tips for perfect texture and flavor enhancements, along with variations for personalized dishes. In closing, this recipe is easy to adapt and perfect for any meal. Enjoy your cooking and feel free to experiment!

WANT TO SAVE THIS RECIPE?

Are you ready to elevate your weeknight dinners with a delicious, easy recipe? This Sheet-Pan Teriyaki Tofu Stir Fry packs big flavor with simple steps. You’ll find fresh veggies and firm tofu, all glazed in a homemade teriyaki sauce that’s quick to make. Plus, it’s perfect for busy nights or meal prep! Let’s dive into this tasty, healthy meal that’s sure to impress!

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Ingredients

Main Ingredients

– 1 block (14 oz) firm tofu

– 2 cups broccoli florets

– 1 bell pepper, sliced (any color)

– 1 cup snap peas, trimmed

– 1 carrot, julienned

– 1 red onion, sliced

Teriyaki Sauce Ingredients

– 1/4 cup low-sodium soy sauce

– 3 tablespoons maple syrup

– 2 tablespoons rice vinegar

– 1 teaspoon sesame oil

– 2 cloves garlic, minced

– 1 teaspoon ginger, grated

Garnish and Serving Suggestions

– Sesame seeds for garnish

– Green onions, chopped for garnish

– Serve over steamed rice or quinoa

The main ingredients in this dish are vital for flavor and texture. Firm tofu holds its shape well and absorbs the sauce beautifully. Fresh vegetables like broccoli and bell peppers add crunch and color.

The teriyaki sauce ingredients combine to create a sweet and savory blend. Soy sauce brings saltiness. Maple syrup adds sweetness, while rice vinegar gives a slight tang. Together, garlic and ginger enhance the overall taste profile.

For garnish, sesame seeds and green onions not only add visual appeal but also a nice crunch. Serving this stir fry over rice or quinoa makes it a complete meal.

Step-by-Step Instructions

Preparation Steps

– Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper.

– Cut the drained tofu into bite-sized cubes. Place them in a bowl.

Sauce Preparation

– In a small bowl, mix the soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, and grated ginger. This is your teriyaki sauce.

– Pour half of this sauce over the tofu. Toss well to coat. Let it marinate for about 15 minutes.

Baking Process

– In a large bowl, mix the broccoli, bell pepper, snap peas, carrot, and onion. Drizzle the olive oil and remaining teriyaki sauce over them. Toss to coat the vegetables evenly.

– Spread the marinated tofu and vegetables on the prepared sheet pan in a single layer. Make sure they aren’t crowded.

– Bake in the preheated oven for 25-30 minutes. Stir halfway through. This helps the tofu turn golden and the veggies stay tender-crisp.

Tips & Tricks

Achieving the Perfect Tofu Texture

To get great tofu, start by pressing it. Use a clean towel and a heavy pan to squeeze out excess water. This helps the tofu soak up the sauce better. Press the tofu for at least 15 minutes. For a golden and crispy finish, cut the tofu into small cubes. Bake it at 400°F (200°C) until it’s golden, about 25 to 30 minutes.

Vegetable Selection and Preparation

Choose fresh, seasonal vegetables for the best taste. Broccoli, bell peppers, snap peas, carrots, and onions work well. Cut vegetables into similar sizes. This ensures even cooking. For example, slice bell peppers thinly and julienne carrots. These techniques help your stir fry look good and cook evenly.

Enhancing the Flavor

To add depth, try adding spices or chilies. A pinch of red pepper flakes can add heat. You can also substitute the teriyaki sauce. Use hoisin sauce or a spicy chili paste for a different taste. These small changes can take your stir fry to the next level.

Variations

Ingredient Substitutions

You can swap tofu for other proteins. Tempeh works well for a nutty taste. If you prefer meat, chicken is a great choice. For vegetables, feel free to mix it up. Zucchini, bell peppers, or mushrooms can add fun flavors. Use whatever is fresh or in season.

Vegan vs. Non-Vegan Options

To make this dish vegan, use a soy sauce without fish products. You can keep it non-vegan by using regular teriyaki sauce that includes fish. For extra protein, add edamame or chickpeas to your meal. Both options will boost the protein and flavor.

Flavor Variations

Want a little heat? Add red pepper flakes or a dash of sriracha. This will give your stir fry a nice kick. You can also include fresh herbs like cilantro or basil. These will add bright notes and depth to the dish. Mixing these flavors can make your meal unique every time.

Storage Info

How to Store Leftovers

After enjoying your meal, store any leftovers in the fridge. Place the stir fry in a container with a tight lid. This keeps it fresh and safe to eat later. I recommend using glass containers. They don’t stain and are easy to clean. Make sure to cool the dish down before sealing it. This helps prevent moisture build-up.

Reheating Recommendations

To keep your tofu crispy, use an oven or air fryer. Preheat your oven to 350°F (175°C) and place the stir fry on a baking sheet. Heat for about 10-15 minutes. This will help restore the crispiness. You can also use a skillet. Heat it on medium and add a splash of water. This keeps the vegetables from drying out.

For the vegetables, reheating in the microwave works well, but do it carefully. Heat them in short bursts. Stir every 30 seconds to ensure even warmth. This way, they stay tender and bright.

Freezing Tips

Yes, you can freeze the stir fry! First, let it cool completely. Then, divide it into portions. Use freezer-safe bags or containers. Squeeze out the air to avoid freezer burn. Label them with the date, so you know when to use them.

For best quality, eat frozen stir fry within three months. To thaw, place it in the fridge overnight. You can also use the microwave. Just set it to defrost before cooking.

FAQs

How long does the prepared dish last in the fridge?

The prepared dish lasts about 3 to 4 days in the fridge. Make sure to store it in an airtight container. This helps keep it fresh and tasty. I recommend eating it within this time to enjoy the best flavor and texture.

Can I use frozen vegetables?

Yes, you can use frozen vegetables! They work well in this stir fry. Just remember to thaw them and drain excess water. This keeps the dish from getting soggy. Frozen veggies save time and are often just as nutritious.

What are the best side dishes to serve with the stir fry?

Great side dishes include steamed rice or quinoa. You can also serve it with a light salad. These sides balance the meal well. They soak up the delicious teriyaki sauce. You can even add some pickled vegetables for extra flavor.

Is this recipe gluten-free?

This recipe is not gluten-free due to the soy sauce. However, you can use gluten-free soy sauce or tamari as a substitute. This makes the dish safe for those with gluten sensitivities. Always check labels to ensure all ingredients are gluten-free.

How can I adjust the recipe for meal prep?

To adjust for meal prep, make a bigger batch. Store portions in separate containers. This way, you have meals ready for the week. You can also prepare the sauce and chop the veggies ahead of time. Just combine and bake when you’re ready to eat!

This article covered how to make a tasty teriyaki stir fry. We discussed key ingredients, including firm tofu and fresh veggies, plus a simple teriyaki sauce. You learned step-by-step instructions for preparation and baking. I shared tips for perfect texture and flavor enhancements, along with variations for personalized dishes.

In closing, this recipe is easy to adapt and perfect for any meal. Enjoy your cooking and feel free to experiment!

- 1 block (14 oz) firm tofu - 2 cups broccoli florets - 1 bell pepper, sliced (any color) - 1 cup snap peas, trimmed - 1 carrot, julienned - 1 red onion, sliced - 1/4 cup low-sodium soy sauce - 3 tablespoons maple syrup - 2 tablespoons rice vinegar - 1 teaspoon sesame oil - 2 cloves garlic, minced - 1 teaspoon ginger, grated - Sesame seeds for garnish - Green onions, chopped for garnish - Serve over steamed rice or quinoa The main ingredients in this dish are vital for flavor and texture. Firm tofu holds its shape well and absorbs the sauce beautifully. Fresh vegetables like broccoli and bell peppers add crunch and color. The teriyaki sauce ingredients combine to create a sweet and savory blend. Soy sauce brings saltiness. Maple syrup adds sweetness, while rice vinegar gives a slight tang. Together, garlic and ginger enhance the overall taste profile. For garnish, sesame seeds and green onions not only add visual appeal but also a nice crunch. Serving this stir fry over rice or quinoa makes it a complete meal. - Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper. - Cut the drained tofu into bite-sized cubes. Place them in a bowl. - In a small bowl, mix the soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, and grated ginger. This is your teriyaki sauce. - Pour half of this sauce over the tofu. Toss well to coat. Let it marinate for about 15 minutes. - In a large bowl, mix the broccoli, bell pepper, snap peas, carrot, and onion. Drizzle the olive oil and remaining teriyaki sauce over them. Toss to coat the vegetables evenly. - Spread the marinated tofu and vegetables on the prepared sheet pan in a single layer. Make sure they aren’t crowded. - Bake in the preheated oven for 25-30 minutes. Stir halfway through. This helps the tofu turn golden and the veggies stay tender-crisp. To get great tofu, start by pressing it. Use a clean towel and a heavy pan to squeeze out excess water. This helps the tofu soak up the sauce better. Press the tofu for at least 15 minutes. For a golden and crispy finish, cut the tofu into small cubes. Bake it at 400°F (200°C) until it's golden, about 25 to 30 minutes. Choose fresh, seasonal vegetables for the best taste. Broccoli, bell peppers, snap peas, carrots, and onions work well. Cut vegetables into similar sizes. This ensures even cooking. For example, slice bell peppers thinly and julienne carrots. These techniques help your stir fry look good and cook evenly. To add depth, try adding spices or chilies. A pinch of red pepper flakes can add heat. You can also substitute the teriyaki sauce. Use hoisin sauce or a spicy chili paste for a different taste. These small changes can take your stir fry to the next level. {{image_2}} You can swap tofu for other proteins. Tempeh works well for a nutty taste. If you prefer meat, chicken is a great choice. For vegetables, feel free to mix it up. Zucchini, bell peppers, or mushrooms can add fun flavors. Use whatever is fresh or in season. To make this dish vegan, use a soy sauce without fish products. You can keep it non-vegan by using regular teriyaki sauce that includes fish. For extra protein, add edamame or chickpeas to your meal. Both options will boost the protein and flavor. Want a little heat? Add red pepper flakes or a dash of sriracha. This will give your stir fry a nice kick. You can also include fresh herbs like cilantro or basil. These will add bright notes and depth to the dish. Mixing these flavors can make your meal unique every time. After enjoying your meal, store any leftovers in the fridge. Place the stir fry in a container with a tight lid. This keeps it fresh and safe to eat later. I recommend using glass containers. They don’t stain and are easy to clean. Make sure to cool the dish down before sealing it. This helps prevent moisture build-up. To keep your tofu crispy, use an oven or air fryer. Preheat your oven to 350°F (175°C) and place the stir fry on a baking sheet. Heat for about 10-15 minutes. This will help restore the crispiness. You can also use a skillet. Heat it on medium and add a splash of water. This keeps the vegetables from drying out. For the vegetables, reheating in the microwave works well, but do it carefully. Heat them in short bursts. Stir every 30 seconds to ensure even warmth. This way, they stay tender and bright. Yes, you can freeze the stir fry! First, let it cool completely. Then, divide it into portions. Use freezer-safe bags or containers. Squeeze out the air to avoid freezer burn. Label them with the date, so you know when to use them. For best quality, eat frozen stir fry within three months. To thaw, place it in the fridge overnight. You can also use the microwave. Just set it to defrost before cooking. The prepared dish lasts about 3 to 4 days in the fridge. Make sure to store it in an airtight container. This helps keep it fresh and tasty. I recommend eating it within this time to enjoy the best flavor and texture. Yes, you can use frozen vegetables! They work well in this stir fry. Just remember to thaw them and drain excess water. This keeps the dish from getting soggy. Frozen veggies save time and are often just as nutritious. Great side dishes include steamed rice or quinoa. You can also serve it with a light salad. These sides balance the meal well. They soak up the delicious teriyaki sauce. You can even add some pickled vegetables for extra flavor. This recipe is not gluten-free due to the soy sauce. However, you can use gluten-free soy sauce or tamari as a substitute. This makes the dish safe for those with gluten sensitivities. Always check labels to ensure all ingredients are gluten-free. To adjust for meal prep, make a bigger batch. Store portions in separate containers. This way, you have meals ready for the week. You can also prepare the sauce and chop the veggies ahead of time. Just combine and bake when you’re ready to eat! This article covered how to make a tasty teriyaki stir fry. We discussed key ingredients, including firm tofu and fresh veggies, plus a simple teriyaki sauce. You learned step-by-step instructions for preparation and baking. I shared tips for perfect texture and flavor enhancements, along with variations for personalized dishes. In closing, this recipe is easy to adapt and perfect for any meal. Enjoy your cooking and feel free to experiment!

Sheet-Pan Teriyaki Tofu Stir Fry

Savor a delicious and healthy meal with this Sheet-Pan Teriyaki Tofu Stir Fry! Packed with vibrant veggies and perfectly marinated tofu, this easy recipe is a must-try for a quick weeknight dinner. Toss everything together and let your oven do the work for a flavorful dish that will impress your family. Click through for the full recipe and make your dinner a delightful feast tonight!
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Ingredients
  

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

2 cups broccoli florets

1 bell pepper, sliced (any color)

1 cup snap peas, trimmed

1 carrot, julienned

1 red onion, sliced

2 tablespoons olive oil

1/4 cup low-sodium soy sauce

3 tablespoons maple syrup

2 tablespoons rice vinegar

1 teaspoon sesame oil

2 cloves garlic, minced

1 teaspoon ginger, grated

Sesame seeds for garnish

Green onions, chopped for garnish

Instructions
 

Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper.

    Cut the drained tofu into bite-sized cubes and place it in a bowl.

      In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, and grated ginger to make the teriyaki sauce.

        Pour half of the teriyaki sauce over the tofu cubes and toss well to coat. Let marinate for about 15 minutes.

          In the meantime, in a large bowl, combine the broccoli, bell pepper, snap peas, carrot, and onion. Drizzle with the olive oil and the remaining teriyaki sauce. Toss to coat the vegetables evenly.

            Arrange the marinated tofu and the vegetables on the prepared sheet pan in a single layer, making sure they aren’t overcrowded.

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

                Once out of the oven, garnish with sesame seeds and chopped green onions.

                  Serve hot over steamed rice or quinoa for a complete meal.

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

                      WANT TO SAVE THIS RECIPE?