Sheet-Pan Teriyaki Tofu Stir Fry Flavorful Delight

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- 1 block (14 oz) firm tofu, well-drained and pressed - 2 cups fresh broccoli florets - 1 bell pepper, thinly sliced - 1 cup snap peas, trimmed - 1 large carrot, julienned - 1 medium red onion, sliced - 1/4 cup low-sodium soy sauce - 3 tablespoons pure maple syrup - 2 tablespoons rice vinegar - 1 teaspoon toasted sesame oil - 2 cloves garlic, finely minced - 1 teaspoon fresh ginger, grated - Sesame seeds, for sprinkling - Chopped green onions, for garnish Gather these fresh ingredients to create a vibrant dish. Firm tofu holds up well in stir-fry, giving you a satisfying bite. Broccoli adds a nice crunch, while bell pepper brings color and sweetness. Snap peas provide a crisp texture, and carrots add a touch of earthiness. Red onion contributes a mild sharpness that balances the flavors. For the teriyaki sauce, soy sauce forms the base, while maple syrup gives a hint of sweetness. Rice vinegar adds a tangy kick, and toasted sesame oil enhances the richness. Garlic and ginger infuse the sauce with warm, aromatic notes. Top your dish with sesame seeds and chopped green onions for a beautiful finish. These garnishes not only look great but also add extra flavor. Enjoy the delightful mix of tastes and textures in your Sheet-Pan Teriyaki Tofu Stir Fry! Start your cooking by preheating your oven to 400°F (200°C). This step is key for even cooking. Next, line a large sheet pan with parchment paper. This makes cleanup easy and helps food not stick. Take your block of firm tofu and press it to remove moisture. This helps the tofu soak up the sauce. Cut the tofu into bite-sized cubes and place them in a mixing bowl. In a small bowl, mix the low-sodium soy sauce, pure maple syrup, rice vinegar, toasted sesame oil, minced garlic, and grated ginger. This blend becomes your teriyaki sauce. Pour half of this sauce over the tofu. Toss gently until each cube is well-coated. Let the tofu marinate for about 15 minutes. While the tofu soaks in flavor, grab a large mixing bowl. Add fresh broccoli florets, sliced bell pepper, trimmed snap peas, julienned carrot, and onion wedges. Drizzle the remaining teriyaki sauce and olive oil over the veggies. Toss everything together so the sauce coats each piece. This adds great flavor to your stir-fry. Now it’s time to bring it all together. Spread the marinated tofu and colorful vegetables evenly onto your prepared sheet pan. Make sure not to overcrowd the pan; this helps them roast nicely. Place the pan in the preheated oven and bake for 25-30 minutes. Stir the mix halfway through to ensure even cooking. The tofu should turn golden brown, while the veggies become tender-crisp. After baking, sprinkle sesame seeds and chopped green onions on top for extra flavor and a pop of color. Enjoy your vibrant dish! Tofu can be tricky, but I have some good tips. First, always press your tofu. This removes extra water, helping it absorb flavors. Wrap the tofu in a clean towel and place a heavy object on top. Let it sit for at least 15-20 minutes. After pressing, cut the tofu into even cubes. This helps it cook evenly and get that golden color. You can add any veggies you like! Try adding zucchini, mushrooms, or cauliflower. Green beans or bok choy also work great. If you want a bit of spice, try adding sliced jalapeños. Just make sure to cut all veggies into similar sizes. This ensures they cook at the same rate. Feel free to adjust the sauce to your taste! If you love sweetness, add more maple syrup. Want it tangy? A bit more rice vinegar does the trick. For spice, add a splash of sriracha. If soy sauce isn't your thing, use coconut aminos for a different flavor. Taste the sauce before adding it to the tofu and veggies; tweak it until it’s perfect for you! {{image_4}} You can switch up the protein in this dish. Tempeh works great as a plant-based option. It adds a unique nutty taste and a firm texture. If you prefer meat, try chicken or shrimp. Both cook quickly and absorb flavors well. Just adjust the cooking time based on what you choose. Aim for golden, crispy pieces for the best taste. You can play with the teriyaki sauce too. Add chili flakes for heat. A splash of lime juice gives a fresh zing. Want something sweeter? Try adding honey or brown sugar. For depth, consider sesame seeds or even a hint of peanut butter. Each choice can change the dish's overall flavor profile while keeping it delicious. This stir fry shines on various bases. Serve it over fluffy rice for a classic touch. Quinoa is a great option, too. It adds protein and a nutty flavor. Noodles can make it a fun dish. Try rice noodles or whole wheat options for different textures. Each base offers a unique way to enjoy your stir fry. Store your leftover stir fry in an airtight container. This keeps it fresh and safe. Make sure to let it cool down before sealing it. The stir fry will stay good in the fridge for up to 3 days. To reheat your stir fry, use the microwave or a skillet. If using the microwave, heat for 1-2 minutes. Stir halfway to warm it evenly. If using a skillet, add a splash of water and heat over medium heat. This keeps the tofu and veggies from drying out. You can freeze portions for later. Use freezer bags or containers. Make sure to remove as much air as possible. The stir fry can be frozen for up to 3 months. When you want to enjoy it again, thaw in the fridge overnight. Reheat as usual after thawing. Yes, you can! Firm tofu works best, but you can try soft or silken tofu. Soft tofu gives a creamier texture. Silken tofu will blend into the sauce well. However, the cooking method may change. Silken tofu may fall apart easily. If you use it, be gentle when mixing. You have many options! In addition to broccoli and bell peppers, consider adding: - Cauliflower florets - Zucchini, sliced - Baby corn - Mushrooms, chopped - Asparagus, cut into pieces Mix and match based on what you like. The more colors, the better! Making a gluten-free stir fry is easy. Simply swap the soy sauce for tamari or coconut aminos. Both options taste great! Ensure your other ingredients are gluten-free too. Check labels on sauces and any pre-packaged items. Enjoy your dish without worry! This blog post covered how to create a delicious teriyaki stir-fry. You learned about the main ingredients like tofu and vegetables, plus the teriyaki sauce. We detailed steps for prepping, marinating, and baking your dish. I shared tips for perfecting tofu texture and suggested variations for proteins and sauces. Cooking is all about creativity and fun. Don't be afraid to adjust the recipe to fit your taste. Enjoy your cooking and share your tasty creation!

WANT TO SAVE THIS RECIPE?

Craving something quick and tasty? Try this Sheet-Pan Teriyaki Tofu Stir Fry! With crisp veggies and savory tofu, it’s a dish that packs a punch. I’ll guide you through easy steps to create a flavor-packed meal in no time. Plus, feel free to customize it with your favorite ingredients. Let’s dive in and transform your dinner routine into a flavorful delight!

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Ingredients

Main Ingredients

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

– 2 cups fresh broccoli florets

– 1 bell pepper, thinly sliced

– 1 cup snap peas, trimmed

– 1 large carrot, julienned

– 1 medium red onion, sliced

Teriyaki Sauce Ingredients

– 1/4 cup low-sodium soy sauce

– 3 tablespoons pure maple syrup

– 2 tablespoons rice vinegar

– 1 teaspoon toasted sesame oil

– 2 cloves garlic, finely minced

– 1 teaspoon fresh ginger, grated

Garnishing Elements

– Sesame seeds, for sprinkling

– Chopped green onions, for garnish

Gather these fresh ingredients to create a vibrant dish. Firm tofu holds up well in stir-fry, giving you a satisfying bite. Broccoli adds a nice crunch, while bell pepper brings color and sweetness. Snap peas provide a crisp texture, and carrots add a touch of earthiness. Red onion contributes a mild sharpness that balances the flavors.

For the teriyaki sauce, soy sauce forms the base, while maple syrup gives a hint of sweetness. Rice vinegar adds a tangy kick, and toasted sesame oil enhances the richness. Garlic and ginger infuse the sauce with warm, aromatic notes.

Top your dish with sesame seeds and chopped green onions for a beautiful finish. These garnishes not only look great but also add extra flavor. Enjoy the delightful mix of tastes and textures in your Sheet-Pan Teriyaki Tofu Stir Fry!

Step-by-Step Instructions

Prepping the Oven and Ingredients

Start your cooking by preheating your oven to 400°F (200°C). This step is key for even cooking. Next, line a large sheet pan with parchment paper. This makes cleanup easy and helps food not stick.

Marinating the Tofu

Take your block of firm tofu and press it to remove moisture. This helps the tofu soak up the sauce. Cut the tofu into bite-sized cubes and place them in a mixing bowl. In a small bowl, mix the low-sodium soy sauce, pure maple syrup, rice vinegar, toasted sesame oil, minced garlic, and grated ginger. This blend becomes your teriyaki sauce. Pour half of this sauce over the tofu. Toss gently until each cube is well-coated. Let the tofu marinate for about 15 minutes.

Preparing the Vegetables

While the tofu soaks in flavor, grab a large mixing bowl. Add fresh broccoli florets, sliced bell pepper, trimmed snap peas, julienned carrot, and onion wedges. Drizzle the remaining teriyaki sauce and olive oil over the veggies. Toss everything together so the sauce coats each piece. This adds great flavor to your stir-fry.

Baking Process

Now it’s time to bring it all together. Spread the marinated tofu and colorful vegetables evenly onto your prepared sheet pan. Make sure not to overcrowd the pan; this helps them roast nicely. Place the pan in the preheated oven and bake for 25-30 minutes. Stir the mix halfway through to ensure even cooking. The tofu should turn golden brown, while the veggies become tender-crisp. After baking, sprinkle sesame seeds and chopped green onions on top for extra flavor and a pop of color. Enjoy your vibrant dish!

Tips & Tricks

Perfecting Tofu Texture

Tofu can be tricky, but I have some good tips. First, always press your tofu. This removes extra water, helping it absorb flavors. Wrap the tofu in a clean towel and place a heavy object on top. Let it sit for at least 15-20 minutes. After pressing, cut the tofu into even cubes. This helps it cook evenly and get that golden color.

Vegetable Variations

You can add any veggies you like! Try adding zucchini, mushrooms, or cauliflower. Green beans or bok choy also work great. If you want a bit of spice, try adding sliced jalapeños. Just make sure to cut all veggies into similar sizes. This ensures they cook at the same rate.

Sauce Adjustments

Feel free to adjust the sauce to your taste! If you love sweetness, add more maple syrup. Want it tangy? A bit more rice vinegar does the trick. For spice, add a splash of sriracha. If soy sauce isn’t your thing, use coconut aminos for a different flavor. Taste the sauce before adding it to the tofu and veggies; tweak it until it’s perfect for you!

Variations

Protein Alternatives

You can switch up the protein in this dish. Tempeh works great as a plant-based option. It adds a unique nutty taste and a firm texture. If you prefer meat, try chicken or shrimp. Both cook quickly and absorb flavors well. Just adjust the cooking time based on what you choose. Aim for golden, crispy pieces for the best taste.

Sauce Flavor Twists

You can play with the teriyaki sauce too. Add chili flakes for heat. A splash of lime juice gives a fresh zing. Want something sweeter? Try adding honey or brown sugar. For depth, consider sesame seeds or even a hint of peanut butter. Each choice can change the dish’s overall flavor profile while keeping it delicious.

Serving Style Options

This stir fry shines on various bases. Serve it over fluffy rice for a classic touch. Quinoa is a great option, too. It adds protein and a nutty flavor. Noodles can make it a fun dish. Try rice noodles or whole wheat options for different textures. Each base offers a unique way to enjoy your stir fry.

Storage Info

Leftover Storage

Store your leftover stir fry in an airtight container. This keeps it fresh and safe. Make sure to let it cool down before sealing it. The stir fry will stay good in the fridge for up to 3 days.

Reheating Tips

To reheat your stir fry, use the microwave or a skillet. If using the microwave, heat for 1-2 minutes. Stir halfway to warm it evenly. If using a skillet, add a splash of water and heat over medium heat. This keeps the tofu and veggies from drying out.

Freezing Instructions

You can freeze portions for later. Use freezer bags or containers. Make sure to remove as much air as possible. The stir fry can be frozen for up to 3 months. When you want to enjoy it again, thaw in the fridge overnight. Reheat as usual after thawing.

FAQs

Can I use other types of tofu?

Yes, you can! Firm tofu works best, but you can try soft or silken tofu. Soft tofu gives a creamier texture. Silken tofu will blend into the sauce well. However, the cooking method may change. Silken tofu may fall apart easily. If you use it, be gentle when mixing.

What vegetables can I include?

You have many options! In addition to broccoli and bell peppers, consider adding:

– Cauliflower florets

– Zucchini, sliced

– Baby corn

– Mushrooms, chopped

– Asparagus, cut into pieces

Mix and match based on what you like. The more colors, the better!

How do I make a gluten-free version?

Making a gluten-free stir fry is easy. Simply swap the soy sauce for tamari or coconut aminos. Both options taste great! Ensure your other ingredients are gluten-free too. Check labels on sauces and any pre-packaged items. Enjoy your dish without worry!

This blog post covered how to create a delicious teriyaki stir-fry. You learned about the main ingredients like tofu and vegetables, plus the teriyaki sauce. We detailed steps for prepping, marinating, and baking your dish. I shared tips for perfecting tofu texture and suggested variations for proteins and sauces.

Cooking is all about creativity and fun. Don’t be afraid to adjust the recipe to fit your taste. Enjoy your cooking and share your tasty creation!

- 1 block (14 oz) firm tofu, well-drained and pressed - 2 cups fresh broccoli florets - 1 bell pepper, thinly sliced - 1 cup snap peas, trimmed - 1 large carrot, julienned - 1 medium red onion, sliced - 1/4 cup low-sodium soy sauce - 3 tablespoons pure maple syrup - 2 tablespoons rice vinegar - 1 teaspoon toasted sesame oil - 2 cloves garlic, finely minced - 1 teaspoon fresh ginger, grated - Sesame seeds, for sprinkling - Chopped green onions, for garnish Gather these fresh ingredients to create a vibrant dish. Firm tofu holds up well in stir-fry, giving you a satisfying bite. Broccoli adds a nice crunch, while bell pepper brings color and sweetness. Snap peas provide a crisp texture, and carrots add a touch of earthiness. Red onion contributes a mild sharpness that balances the flavors. For the teriyaki sauce, soy sauce forms the base, while maple syrup gives a hint of sweetness. Rice vinegar adds a tangy kick, and toasted sesame oil enhances the richness. Garlic and ginger infuse the sauce with warm, aromatic notes. Top your dish with sesame seeds and chopped green onions for a beautiful finish. These garnishes not only look great but also add extra flavor. Enjoy the delightful mix of tastes and textures in your Sheet-Pan Teriyaki Tofu Stir Fry! Start your cooking by preheating your oven to 400°F (200°C). This step is key for even cooking. Next, line a large sheet pan with parchment paper. This makes cleanup easy and helps food not stick. Take your block of firm tofu and press it to remove moisture. This helps the tofu soak up the sauce. Cut the tofu into bite-sized cubes and place them in a mixing bowl. In a small bowl, mix the low-sodium soy sauce, pure maple syrup, rice vinegar, toasted sesame oil, minced garlic, and grated ginger. This blend becomes your teriyaki sauce. Pour half of this sauce over the tofu. Toss gently until each cube is well-coated. Let the tofu marinate for about 15 minutes. While the tofu soaks in flavor, grab a large mixing bowl. Add fresh broccoli florets, sliced bell pepper, trimmed snap peas, julienned carrot, and onion wedges. Drizzle the remaining teriyaki sauce and olive oil over the veggies. Toss everything together so the sauce coats each piece. This adds great flavor to your stir-fry. Now it’s time to bring it all together. Spread the marinated tofu and colorful vegetables evenly onto your prepared sheet pan. Make sure not to overcrowd the pan; this helps them roast nicely. Place the pan in the preheated oven and bake for 25-30 minutes. Stir the mix halfway through to ensure even cooking. The tofu should turn golden brown, while the veggies become tender-crisp. After baking, sprinkle sesame seeds and chopped green onions on top for extra flavor and a pop of color. Enjoy your vibrant dish! Tofu can be tricky, but I have some good tips. First, always press your tofu. This removes extra water, helping it absorb flavors. Wrap the tofu in a clean towel and place a heavy object on top. Let it sit for at least 15-20 minutes. After pressing, cut the tofu into even cubes. This helps it cook evenly and get that golden color. You can add any veggies you like! Try adding zucchini, mushrooms, or cauliflower. Green beans or bok choy also work great. If you want a bit of spice, try adding sliced jalapeños. Just make sure to cut all veggies into similar sizes. This ensures they cook at the same rate. Feel free to adjust the sauce to your taste! If you love sweetness, add more maple syrup. Want it tangy? A bit more rice vinegar does the trick. For spice, add a splash of sriracha. If soy sauce isn't your thing, use coconut aminos for a different flavor. Taste the sauce before adding it to the tofu and veggies; tweak it until it’s perfect for you! {{image_4}} You can switch up the protein in this dish. Tempeh works great as a plant-based option. It adds a unique nutty taste and a firm texture. If you prefer meat, try chicken or shrimp. Both cook quickly and absorb flavors well. Just adjust the cooking time based on what you choose. Aim for golden, crispy pieces for the best taste. You can play with the teriyaki sauce too. Add chili flakes for heat. A splash of lime juice gives a fresh zing. Want something sweeter? Try adding honey or brown sugar. For depth, consider sesame seeds or even a hint of peanut butter. Each choice can change the dish's overall flavor profile while keeping it delicious. This stir fry shines on various bases. Serve it over fluffy rice for a classic touch. Quinoa is a great option, too. It adds protein and a nutty flavor. Noodles can make it a fun dish. Try rice noodles or whole wheat options for different textures. Each base offers a unique way to enjoy your stir fry. Store your leftover stir fry in an airtight container. This keeps it fresh and safe. Make sure to let it cool down before sealing it. The stir fry will stay good in the fridge for up to 3 days. To reheat your stir fry, use the microwave or a skillet. If using the microwave, heat for 1-2 minutes. Stir halfway to warm it evenly. If using a skillet, add a splash of water and heat over medium heat. This keeps the tofu and veggies from drying out. You can freeze portions for later. Use freezer bags or containers. Make sure to remove as much air as possible. The stir fry can be frozen for up to 3 months. When you want to enjoy it again, thaw in the fridge overnight. Reheat as usual after thawing. Yes, you can! Firm tofu works best, but you can try soft or silken tofu. Soft tofu gives a creamier texture. Silken tofu will blend into the sauce well. However, the cooking method may change. Silken tofu may fall apart easily. If you use it, be gentle when mixing. You have many options! In addition to broccoli and bell peppers, consider adding: - Cauliflower florets - Zucchini, sliced - Baby corn - Mushrooms, chopped - Asparagus, cut into pieces Mix and match based on what you like. The more colors, the better! Making a gluten-free stir fry is easy. Simply swap the soy sauce for tamari or coconut aminos. Both options taste great! Ensure your other ingredients are gluten-free too. Check labels on sauces and any pre-packaged items. Enjoy your dish without worry! This blog post covered how to create a delicious teriyaki stir-fry. You learned about the main ingredients like tofu and vegetables, plus the teriyaki sauce. We detailed steps for prepping, marinating, and baking your dish. I shared tips for perfecting tofu texture and suggested variations for proteins and sauces. Cooking is all about creativity and fun. Don't be afraid to adjust the recipe to fit your taste. Enjoy your cooking and share your tasty creation!

Sheet-Pan Teriyaki Tofu Stir Fry

Discover the deliciousness of Sizzling Sheet-Pan Teriyaki Tofu Stir Fry, a vibrant and healthy meal that's easy to make! With crispy tofu, fresh veggies, and a mouthwatering teriyaki sauce, this recipe is sure to impress. Perfect for busy weeknights, it only takes 45 minutes from prep to plate. Ready to elevate your dinner game? Click through to explore this delightful tofu stir fry recipe and bring some tasty Asian flair to your kitchen!
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Ingredients
  

1 block (14 oz) firm tofu, well-drained and pressed to remove excess moisture

2 cups fresh broccoli florets

1 bell pepper, thinly sliced (any color of your choice)

1 cup snap peas, trimmed of tips

1 large carrot, julienned or sliced into thin matchsticks

1 medium red onion, sliced into wedges

2 tablespoons extra virgin olive oil

1/4 cup low-sodium soy sauce

3 tablespoons pure maple syrup

2 tablespoons rice vinegar

1 teaspoon toasted sesame oil

2 cloves garlic, finely minced

1 teaspoon fresh ginger, grated

Sesame seeds, for sprinkling on top

Chopped green onions, for garnish

Instructions
 

Begin by preheating your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup and to prevent sticking.

    Cut the pressed tofu into bite-sized cubes and place them in a mixing bowl.

      In a separate small bowl, whisk together the low-sodium soy sauce, pure maple syrup, rice vinegar, toasted sesame oil, minced garlic, and grated ginger until well combined. This will be your flavorful teriyaki sauce.

        Pour half of the teriyaki sauce over the cubed tofu and carefully toss until all pieces are evenly coated. Allow the tofu to marinate for approximately 15 minutes to absorb the flavors.

          While the tofu is marinating, take a large mixing bowl and combine the broccoli florets, sliced bell pepper, trimmed snap peas, julienned carrot, and onion wedges. Drizzle the olive oil and the remaining teriyaki sauce over the vegetables. Toss well to ensure everything is evenly coated in the delicious sauce.

            Spread the marinated tofu and the colorful vegetables onto the prepared sheet pan in a single layer, avoiding overcrowding to ensure even roasting.

              Bake in the preheated oven for 25-30 minutes, stirring the ingredients halfway through the cooking time. The tofu should turn a beautiful golden brown while the vegetables become tender-crisp.

                After removing the pan from the oven, sprinkle the stir-fry with sesame seeds and scatter chopped green onions on top for a burst of flavor and color.

                  Serve the sizzling stir-fry hot over a bed of fluffy steamed rice or hearty quinoa to create a wholesome and filling meal.

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

                      - Serving Suggestions: For added freshness, consider serving with lime wedges or a side of pickled ginger. Enjoy your vibrant and tasty creation!

                        WANT TO SAVE THIS RECIPE?