Besides being fabulously healthful, tofu is one of those foods that can be transformed into a delicious, flavorful dish with just a handful of ingredients.
Soybean curd is one of the most versatile items that you can find in the refrigerator, taking on the flavors of whatever sauces or marinades you decide to cook it with.
In this article, you’ll find three effortless recipes for whipping up teriyaki tofu in no time at all.
Cooking with Tofu
Did you know that there quite a few different types of tofu out there that you can even find in the grocery store?
Soybean curd is available to purchase in different varieties, ranging from smooth and creamy silken tofu to the more common “meat substitute” extra-firm block types.
The three recipes featured in this article all require extra firm block tofu, which is not to be confused with extra firm silken tofu (yes, that actually exists!). Since you’ll be subjecting the tofu to high temperatures, it needs to be extra firm to withstand the cooking process.
Extra-firm blocks are also the best type to use when you want to achieve a mouth-wateringly delicious dish, since they absorb the most liquid even if you don’t have hours to spend marinading them beforehand.
You’ll also need to press the tofu before you start cooking it to remove any excess moisture. You can use a tofu press, such as this TofuBud one, or go the old-fashioned route and place the tofu between two plates with a weight on top.
3 Teriyaki Tofu Recipes
You can, of course, use tofu in all sorts of recipes, not just Asian-inspired ones. Teriyaki sauce, however, is a bit of a comfort food staple, so if you’re looking for something tasty and easy to whip up after a busy day at work, it’s the perfect choice.
1. Sticky One-Pan Teriyaki Tofu
You will need:
- 1 x 14 oz block extra-firm tofu, pressed and cubed
- 1 x tbsp oil
- 4 x tbsp soy sauce
- 1 x tbsp white wine vinegar or mirin
- 3 x tbsp water
- 1 x garlic clove, minced
- ½ x tsp ginger, minced
- 1 x tbsp brown sugar
- ¼ x tsp Chinese five spice
Instructions
1. Heat the oil in a large frying pan over a medium heat. Add the tofu cubes and cook until golden and crisp all over, turning regularly to ensure even cooking (appx. 10 minutes in total). Don’t worry if your tofu looks dry at this stage; it will re-hydrate when you add the teriyaki.
2. Leaving the tofu in the pan, add the ginger and garlic. Simmer for 1 minute.
3. Add the remaining ingredients, stirring to ensure the sauce mixes well. Continue to simmer for 2-3 more minutes until sauce is thicker and sticky in texture.
4. Serve piping hot over rice.
2. Sweet and Sour Teriyaki Tofu
Ingredients
For the sauce:
- 3-4 x tbsp maple syrup
- 2 ½ x tbsp soy sauce or coconut aminos
- 2 x tbsp mirin
- 1 x tbsp cornstarch
- ½ x cup water
- 2 x tsp fresh ginger, minced
- 1 ½ x tsp fresh garlic, minced
- Juice of one lemon
For the Tofu:
- 1 x 14 oz block extra firm tofu, pressed and cut into 1-inch strips
- 1 ½ x tbsp cornstarch
- ½ x tsp garlic (powder or minced)
- ½ x tsp onion (powder or minced)
- ½ x tsp salt
- ¼ x tsp black pepper
Instructions
1. Preheat your oven to 400 degrees Fahrenheit. Line a baking tray with parchment paper.
2. In a bowl, combine 1 ½ tablespoons of cornstarch, garlic and onion, black pepper, and salt, then stir to create an even mixture. Add the tofu, stirring carefully to coat.
3. Transfer the tofu to the baking tray, spray with cooking spray, and bake for appx. 25-30 minutes, flipping midway.
4. In a saucepan, combine the maple syrup, garlic and ginger, soy sauce, water, and lemon juice. Stir well and bring to a simmer.
5. Mix the remaining cornstarch with water, then add it to the sauce. Continue to simmer the teriyaki mixture until the sauce has thickened well.
6. Remove the cooked tofu from the oven, then add it to the saucepan, stirring well to coat on all sides.
7. Serve with rice, noodles, and steamed veggies.
3. Teriyaki Tofu with Broccoli
Ingredients
For the sauce:
- 3 x tbsp water
- 2 x tbsp maple syrup
- 2 x tbsp rice vinegar
- 1/3 x cup soy sauce
- 1 x garlic clove, grated
- 1 x tsp cornstarch mixed with 1 x tsp water
- ½ x tsp sriracha
- ¼ x tsp ginger
For the tofu:
- 1 x 14 oz block extra-firm tofu, pressed and cubed
- 2 x tsp soy sauce
- 2 x tsp cornstarch
- 1.5 x tsp extra virgin olive oil
For the broccoli:
- 3 x cups broccoli florets
- 1.5 x tsp extra virgin olive oil
- Sea salt and fresh black pepper
Instructions
1. Preheat your oven up to 400 degrees Fahrenheit and spray a baking tray with non-stick cooking oil
2. Add the tofu into a large mixing bowl. Drizzle with olive oil, soy sauce, and add the cornstarch. Mix well to ensure even coating.
3. On one half of the baking tray, arrange the tofu in an even layer.
4. Using the same bowl, add the broccoli, olive oil, and salt and pepper. Mix until broccoli is well coated.
5. Add the broccoli to the empty half of the baking tray, spreading out to an even layer. Transfer the tofu and broccoli to the oven and cook for approximately 25 minutes, until the tofu is golden brown and crisp. Turn the ingredients midway.
6. Place a saucepan over a medium-high heat. Add the ingredients for the teriyaki sauce, except for the cornstarch and water mix. Bring to a boil, then stir in the mixture.
7. Reduce heat and simmer, continuing stirring to ensure the sauce thickens well. Remove once desired consistency is achieved
8. Using the original mixing bowl, pour the sauce over the baked tofu and broccoli. Mix well and serve hot over brown rice.
Notes on the Recipes
In all three of these recipes, you can choose to air fry your tofu and veg instead of baking/frying them; just ensure you adjust the cooking times accordingly. If broccoli isn’t your favorite vegetable, feel free to substitute it with another type that can be easily baked, such as butternut squash.
