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Savory Sheet Pan Teriyaki Tofu & Veggies Recipe

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To make this dish, you need some key ingredients that create its amazing taste. Here’s what you will need: - 1 block (14 oz) firm tofu, drained and pressed - 1 cup broccoli florets - 1 red bell pepper, sliced into strips - 1 yellow bell pepper, sliced into strips - 1 large carrot, thinly sliced on the diagonal - 2 tablespoons extra virgin olive oil - 1/4 cup low-sodium soy sauce - 3 tablespoons honey or maple syrup (for a vegan option) - 1 tablespoon fresh ginger, grated - 2 cloves garlic, minced - 1 teaspoon sesame oil - 1 tablespoon cornstarch - 1 tablespoon sesame seeds (for garnish) - 2 green onions, chopped (for garnish) You can personalize this dish with some fun add-ins and seasonings. Consider these options: - Snap peas or green beans for more crunch - Mushrooms for earthy flavors - Red pepper flakes for heat - Chopped cilantro or basil for freshness - Lime juice to add a zesty twist This meal is not only tasty but also healthy. Here's a quick look at its nutritional benefits: - Tofu: Great source of protein and contains iron - Vegetables: Rich in vitamins, fiber, and antioxidants - Honey or Maple Syrup: Natural sweeteners with trace nutrients - Healthy Fats: Olive oil provides good fats for heart health Each serving packs a punch, making it a balanced meal for any day of the week! Start by preheating your oven to 400°F (200°C). This step is key for crispiness. Next, drain and press your tofu block. This helps remove excess moisture. Cut the tofu into bite-sized cubes. In a large mixing bowl, combine the cubes with olive oil, cornstarch, soy sauce, honey or maple syrup, grated ginger, minced garlic, and sesame oil. Toss gently until each piece is coated. This mixture gives the tofu great flavor. Now, it’s time to prep the veggies. On a large baking sheet, place your broccoli florets, red bell pepper strips, yellow bell pepper strips, and thinly sliced carrot. Drizzle a little olive oil over them. Season with salt and pepper to taste. Toss the vegetables lightly to coat them evenly. This ensures they roast well and soak in flavor. Spread the seasoned tofu on one side of the baking sheet. Place the veggies on the other side. Make sure to leave space between them. This allows for even cooking. Put the baking sheet in the preheated oven. Bake for 25 to 30 minutes. Halfway through, flip the tofu and stir the veggies. This helps them brown nicely. When done, both should be golden and slightly crispy. Remove from the oven and sprinkle sesame seeds on top. Garnish with chopped green onions for a fresh touch. Enjoy your vibrant and tasty meal! To get crispy tofu, start with firm tofu. Drain and press it well. This step removes excess moisture. Cut the tofu into small cubes. Coat the tofu in cornstarch. This helps create that golden crust. Use a hot oven, around 400°F (200°C). Bake the tofu in a single layer. Make sure the pieces have space to breathe. Flip them halfway through cooking. This will help them crisp up evenly. Prep your veggies while the tofu drains. Slice the bell peppers and carrots thinly. This cuts down on cooking time. You can also chop the green onions now. Use a large mixing bowl for the marinade. Toss all the ingredients in one go. This way, you save on washing extra dishes. Line your baking sheet with parchment paper. This makes cleanup quick and easy. To make this dish, you need a few key items. First, grab a large baking sheet. A heavy-duty one helps with even cooking. You’ll also need a mixing bowl for the marinade. A sharp knife makes cutting the veggies easier. Use a cutting board for safety. A spatula is handy for flipping the tofu and veggies. Lastly, keep measuring spoons close for accurate portions. These tools will help you succeed in making this tasty meal. {{image_4}} You can change the veggies in this recipe. Try using snap peas, zucchini, or asparagus. Cauliflower works well too. These options add more colors and textures. You can also mix in some baby corn for a fun crunch. Keep in mind, different veggies will cook at different rates. Cut them into similar sizes for even cooking. While teriyaki is great, you can try other sauces too. For a spicy kick, use sriracha or chili garlic sauce. You can mix soy sauce with peanut butter for a creamy twist. If you prefer a sweeter taste, use hoisin sauce. Each sauce gives a new flavor to the dish. Be creative and mix your favorite sauces! This dish is already vegan-friendly if you swap honey for maple syrup. For gluten-free, use tamari instead of soy sauce. Always check labels if you buy pre-made sauces. You can enjoy this meal without any worry. It’s tasty and fits many diets. Everyone can join in on the fun! To keep your sheet pan teriyaki tofu and veggies fresh, store them in an airtight container. Let the dish cool to room temperature before sealing. This helps prevent moisture build-up, which can make the tofu soggy. You can keep it in the fridge for up to three days. When you’re ready to enjoy leftovers, preheat your oven to 350°F (175°C). Spread the tofu and veggies out on a baking sheet. Heat for about 10-15 minutes or until warmed through. This method helps retain the crispiness of the tofu and veggies. You can freeze the cooked dish, but it may lose some texture. Place the cooled tofu and veggies in a freezer-safe container. Use within three months for best quality. To thaw, move it to the fridge overnight before reheating. This way, you can enjoy your delicious meal later on! Yes, you can use different types of tofu. Firm tofu is best for this dish. It holds its shape well when cooked. Silken tofu works too, but it may fall apart. If you prefer a denser texture, try extra firm tofu. Just remember, the cooking time may slightly change with different types. To add spice, you can include red pepper flakes or sriracha. Mix these into the marinade before coating the tofu. You could also add fresh chopped chili peppers to the veggies. Adjust the amount based on your heat preference. Taste as you go to find your perfect balance. Yes, you can prepare this dish ahead of time. Marinate the tofu and chop the veggies a day before. Store them in the fridge in separate containers. When you're ready, just spread everything on the baking sheet and bake. This method saves time and makes for an easy weeknight meal. If you need a soy sauce substitute, try tamari or coconut aminos. Both options work well for a similar flavor. For a gluten-free option, tamari is the best choice. You can also mix balsamic vinegar with a little water for a different taste. Adjust the amounts to suit your flavor needs. In this blog post, I covered how to make a tasty sheet pan teriyaki tofu. We discussed essential ingredients, preparation steps, and cooking tips to get crispy tofu. I shared variations for different flavors, plus storage and reheating methods. Now, you have the tools to create this dish yourself. Try it out, and enjoy your healthy meals!
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Are you ready to spice up your weeknight dinners? This Savory Sheet Pan Teriyaki Tofu & Veggies recipe makes cooking simple and delicious. With just a few fresh ingredients and easy steps, you’ll have a meal that’s tasty and healthy. Whether you’re a tofu fan or just looking to try something new, this dish offers all the flavor you need. Keep reading to discover how to make this quick and satisfying dish!

Ingredients

Essential Ingredients for Sheet Pan Teriyaki Tofu

To make this dish, you need some key ingredients that create its amazing taste. Here’s what you will need:

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

– 1 cup broccoli florets

– 1 red bell pepper, sliced into strips

– 1 yellow bell pepper, sliced into strips

– 1 large carrot, thinly sliced on the diagonal

– 2 tablespoons extra virgin olive oil

– 1/4 cup low-sodium soy sauce

– 3 tablespoons honey or maple syrup (for a vegan option)

– 1 tablespoon fresh ginger, grated

– 2 cloves garlic, minced

– 1 teaspoon sesame oil

– 1 tablespoon cornstarch

– 1 tablespoon sesame seeds (for garnish)

– 2 green onions, chopped (for garnish)

Optional Add-ins and Seasonings

You can personalize this dish with some fun add-ins and seasonings. Consider these options:

– Snap peas or green beans for more crunch

– Mushrooms for earthy flavors

– Red pepper flakes for heat

– Chopped cilantro or basil for freshness

– Lime juice to add a zesty twist

Nutritional Information Breakdown

This meal is not only tasty but also healthy. Here’s a quick look at its nutritional benefits:

– Tofu: Great source of protein and contains iron

– Vegetables: Rich in vitamins, fiber, and antioxidants

– Honey or Maple Syrup: Natural sweeteners with trace nutrients

– Healthy Fats: Olive oil provides good fats for heart health

Each serving packs a punch, making it a balanced meal for any day of the week!

Step-by-Step Instructions

Preparation Steps for Tofu

Start by preheating your oven to 400°F (200°C). This step is key for crispiness. Next, drain and press your tofu block. This helps remove excess moisture. Cut the tofu into bite-sized cubes. In a large mixing bowl, combine the cubes with olive oil, cornstarch, soy sauce, honey or maple syrup, grated ginger, minced garlic, and sesame oil. Toss gently until each piece is coated. This mixture gives the tofu great flavor.

Roasting the Vegetables

Now, it’s time to prep the veggies. On a large baking sheet, place your broccoli florets, red bell pepper strips, yellow bell pepper strips, and thinly sliced carrot. Drizzle a little olive oil over them. Season with salt and pepper to taste. Toss the vegetables lightly to coat them evenly. This ensures they roast well and soak in flavor.

Baking Instructions and Timing

Spread the seasoned tofu on one side of the baking sheet. Place the veggies on the other side. Make sure to leave space between them. This allows for even cooking. Put the baking sheet in the preheated oven. Bake for 25 to 30 minutes. Halfway through, flip the tofu and stir the veggies. This helps them brown nicely. When done, both should be golden and slightly crispy. Remove from the oven and sprinkle sesame seeds on top. Garnish with chopped green onions for a fresh touch. Enjoy your vibrant and tasty meal!

Tips & Tricks

Achieving Perfectly Crispy Tofu

To get crispy tofu, start with firm tofu. Drain and press it well. This step removes excess moisture. Cut the tofu into small cubes. Coat the tofu in cornstarch. This helps create that golden crust. Use a hot oven, around 400°F (200°C). Bake the tofu in a single layer. Make sure the pieces have space to breathe. Flip them halfway through cooking. This will help them crisp up evenly.

Time-Saving Preparation Techniques

Prep your veggies while the tofu drains. Slice the bell peppers and carrots thinly. This cuts down on cooking time. You can also chop the green onions now. Use a large mixing bowl for the marinade. Toss all the ingredients in one go. This way, you save on washing extra dishes. Line your baking sheet with parchment paper. This makes cleanup quick and easy.

Recommended Utensils and Equipment

To make this dish, you need a few key items. First, grab a large baking sheet. A heavy-duty one helps with even cooking. You’ll also need a mixing bowl for the marinade. A sharp knife makes cutting the veggies easier. Use a cutting board for safety. A spatula is handy for flipping the tofu and veggies. Lastly, keep measuring spoons close for accurate portions. These tools will help you succeed in making this tasty meal.

Variations

Alternative Vegetables to Include

You can change the veggies in this recipe. Try using snap peas, zucchini, or asparagus. Cauliflower works well too. These options add more colors and textures. You can also mix in some baby corn for a fun crunch. Keep in mind, different veggies will cook at different rates. Cut them into similar sizes for even cooking.

Different Sauces and Marinades

While teriyaki is great, you can try other sauces too. For a spicy kick, use sriracha or chili garlic sauce. You can mix soy sauce with peanut butter for a creamy twist. If you prefer a sweeter taste, use hoisin sauce. Each sauce gives a new flavor to the dish. Be creative and mix your favorite sauces!

Vegan and Gluten-Free Options

This dish is already vegan-friendly if you swap honey for maple syrup. For gluten-free, use tamari instead of soy sauce. Always check labels if you buy pre-made sauces. You can enjoy this meal without any worry. It’s tasty and fits many diets. Everyone can join in on the fun!

Storage Info

Proper Storage Techniques

To keep your sheet pan teriyaki tofu and veggies fresh, store them in an airtight container. Let the dish cool to room temperature before sealing. This helps prevent moisture build-up, which can make the tofu soggy. You can keep it in the fridge for up to three days.

Reheating Guidelines

When you’re ready to enjoy leftovers, preheat your oven to 350°F (175°C). Spread the tofu and veggies out on a baking sheet. Heat for about 10-15 minutes or until warmed through. This method helps retain the crispiness of the tofu and veggies.

Freezing and Thawing Instructions

You can freeze the cooked dish, but it may lose some texture. Place the cooled tofu and veggies in a freezer-safe container. Use within three months for best quality. To thaw, move it to the fridge overnight before reheating. This way, you can enjoy your delicious meal later on!

FAQs

Can I use different types of tofu?

Yes, you can use different types of tofu. Firm tofu is best for this dish. It holds its shape well when cooked. Silken tofu works too, but it may fall apart. If you prefer a denser texture, try extra firm tofu. Just remember, the cooking time may slightly change with different types.

How can I make this dish spicier?

To add spice, you can include red pepper flakes or sriracha. Mix these into the marinade before coating the tofu. You could also add fresh chopped chili peppers to the veggies. Adjust the amount based on your heat preference. Taste as you go to find your perfect balance.

Can I prepare this recipe in advance?

Yes, you can prepare this dish ahead of time. Marinate the tofu and chop the veggies a day before. Store them in the fridge in separate containers. When you’re ready, just spread everything on the baking sheet and bake. This method saves time and makes for an easy weeknight meal.

What can I substitute for soy sauce?

If you need a soy sauce substitute, try tamari or coconut aminos. Both options work well for a similar flavor. For a gluten-free option, tamari is the best choice. You can also mix balsamic vinegar with a little water for a different taste. Adjust the amounts to suit your flavor needs.

In this blog post, I covered how to make a tasty sheet pan teriyaki tofu. We discussed essential ingredients, preparation steps, and cooking tips to get crispy tofu. I shared variations for different flavors, plus storage and reheating methods.

Now, you have the tools to create this dish yourself. Try it out, and enjoy your healthy meals!

To make this dish, you need some key ingredients that create its amazing taste. Here’s what you will need: - 1 block (14 oz) firm tofu, drained and pressed - 1 cup broccoli florets - 1 red bell pepper, sliced into strips - 1 yellow bell pepper, sliced into strips - 1 large carrot, thinly sliced on the diagonal - 2 tablespoons extra virgin olive oil - 1/4 cup low-sodium soy sauce - 3 tablespoons honey or maple syrup (for a vegan option) - 1 tablespoon fresh ginger, grated - 2 cloves garlic, minced - 1 teaspoon sesame oil - 1 tablespoon cornstarch - 1 tablespoon sesame seeds (for garnish) - 2 green onions, chopped (for garnish) You can personalize this dish with some fun add-ins and seasonings. Consider these options: - Snap peas or green beans for more crunch - Mushrooms for earthy flavors - Red pepper flakes for heat - Chopped cilantro or basil for freshness - Lime juice to add a zesty twist This meal is not only tasty but also healthy. Here's a quick look at its nutritional benefits: - Tofu: Great source of protein and contains iron - Vegetables: Rich in vitamins, fiber, and antioxidants - Honey or Maple Syrup: Natural sweeteners with trace nutrients - Healthy Fats: Olive oil provides good fats for heart health Each serving packs a punch, making it a balanced meal for any day of the week! Start by preheating your oven to 400°F (200°C). This step is key for crispiness. Next, drain and press your tofu block. This helps remove excess moisture. Cut the tofu into bite-sized cubes. In a large mixing bowl, combine the cubes with olive oil, cornstarch, soy sauce, honey or maple syrup, grated ginger, minced garlic, and sesame oil. Toss gently until each piece is coated. This mixture gives the tofu great flavor. Now, it’s time to prep the veggies. On a large baking sheet, place your broccoli florets, red bell pepper strips, yellow bell pepper strips, and thinly sliced carrot. Drizzle a little olive oil over them. Season with salt and pepper to taste. Toss the vegetables lightly to coat them evenly. This ensures they roast well and soak in flavor. Spread the seasoned tofu on one side of the baking sheet. Place the veggies on the other side. Make sure to leave space between them. This allows for even cooking. Put the baking sheet in the preheated oven. Bake for 25 to 30 minutes. Halfway through, flip the tofu and stir the veggies. This helps them brown nicely. When done, both should be golden and slightly crispy. Remove from the oven and sprinkle sesame seeds on top. Garnish with chopped green onions for a fresh touch. Enjoy your vibrant and tasty meal! To get crispy tofu, start with firm tofu. Drain and press it well. This step removes excess moisture. Cut the tofu into small cubes. Coat the tofu in cornstarch. This helps create that golden crust. Use a hot oven, around 400°F (200°C). Bake the tofu in a single layer. Make sure the pieces have space to breathe. Flip them halfway through cooking. This will help them crisp up evenly. Prep your veggies while the tofu drains. Slice the bell peppers and carrots thinly. This cuts down on cooking time. You can also chop the green onions now. Use a large mixing bowl for the marinade. Toss all the ingredients in one go. This way, you save on washing extra dishes. Line your baking sheet with parchment paper. This makes cleanup quick and easy. To make this dish, you need a few key items. First, grab a large baking sheet. A heavy-duty one helps with even cooking. You’ll also need a mixing bowl for the marinade. A sharp knife makes cutting the veggies easier. Use a cutting board for safety. A spatula is handy for flipping the tofu and veggies. Lastly, keep measuring spoons close for accurate portions. These tools will help you succeed in making this tasty meal. {{image_4}} You can change the veggies in this recipe. Try using snap peas, zucchini, or asparagus. Cauliflower works well too. These options add more colors and textures. You can also mix in some baby corn for a fun crunch. Keep in mind, different veggies will cook at different rates. Cut them into similar sizes for even cooking. While teriyaki is great, you can try other sauces too. For a spicy kick, use sriracha or chili garlic sauce. You can mix soy sauce with peanut butter for a creamy twist. If you prefer a sweeter taste, use hoisin sauce. Each sauce gives a new flavor to the dish. Be creative and mix your favorite sauces! This dish is already vegan-friendly if you swap honey for maple syrup. For gluten-free, use tamari instead of soy sauce. Always check labels if you buy pre-made sauces. You can enjoy this meal without any worry. It’s tasty and fits many diets. Everyone can join in on the fun! To keep your sheet pan teriyaki tofu and veggies fresh, store them in an airtight container. Let the dish cool to room temperature before sealing. This helps prevent moisture build-up, which can make the tofu soggy. You can keep it in the fridge for up to three days. When you’re ready to enjoy leftovers, preheat your oven to 350°F (175°C). Spread the tofu and veggies out on a baking sheet. Heat for about 10-15 minutes or until warmed through. This method helps retain the crispiness of the tofu and veggies. You can freeze the cooked dish, but it may lose some texture. Place the cooled tofu and veggies in a freezer-safe container. Use within three months for best quality. To thaw, move it to the fridge overnight before reheating. This way, you can enjoy your delicious meal later on! Yes, you can use different types of tofu. Firm tofu is best for this dish. It holds its shape well when cooked. Silken tofu works too, but it may fall apart. If you prefer a denser texture, try extra firm tofu. Just remember, the cooking time may slightly change with different types. To add spice, you can include red pepper flakes or sriracha. Mix these into the marinade before coating the tofu. You could also add fresh chopped chili peppers to the veggies. Adjust the amount based on your heat preference. Taste as you go to find your perfect balance. Yes, you can prepare this dish ahead of time. Marinate the tofu and chop the veggies a day before. Store them in the fridge in separate containers. When you're ready, just spread everything on the baking sheet and bake. This method saves time and makes for an easy weeknight meal. If you need a soy sauce substitute, try tamari or coconut aminos. Both options work well for a similar flavor. For a gluten-free option, tamari is the best choice. You can also mix balsamic vinegar with a little water for a different taste. Adjust the amounts to suit your flavor needs. In this blog post, I covered how to make a tasty sheet pan teriyaki tofu. We discussed essential ingredients, preparation steps, and cooking tips to get crispy tofu. I shared variations for different flavors, plus storage and reheating methods. Now, you have the tools to create this dish yourself. Try it out, and enjoy your healthy meals!

Sheet Pan Teriyaki Tofu & Veggies

Discover the perfect weeknight meal with this delicious Sheet Pan Teriyaki Tofu & Veggies recipe! Packed with vibrant vegetables and marinated tofu, this dish is not only easy to make but also bursting with flavor. Get ready to enjoy a healthy and satisfying dinner in just 40 minutes. Click through to explore the full recipe and elevate your weeknight cooking with this simple and nutritious dish!
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Ingredients
  

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

1 cup broccoli florets

1 red bell pepper, sliced into strips

1 yellow bell pepper, sliced into strips

1 large carrot, thinly sliced on the diagonal

2 tablespoons extra virgin olive oil

1/4 cup low-sodium soy sauce

3 tablespoons honey or maple syrup (for a vegan option)

1 tablespoon fresh ginger, grated

2 cloves garlic, minced

1 teaspoon sesame oil

1 tablespoon cornstarch

1 tablespoon sesame seeds (for garnish)

2 green onions, chopped (for garnish)

Instructions
 

Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper to prevent sticking and ensure easy cleanup.

    Begin by cutting the pressed tofu into bite-sized cubes. In a mixing bowl, combine the cubed tofu with olive oil, cornstarch, soy sauce, honey (or maple syrup), freshly grated ginger, minced garlic, and sesame oil. Gently toss the mixture until all the tofu pieces are well-coated with the flavorful marinade.

      Spread the seasoned tofu in an even layer on one half of the prepared baking sheet, ensuring there’s space around each piece for optimal crispiness.

        On the other half of the baking sheet, arrange the broccoli florets, red and yellow bell pepper slices, and thinly sliced carrot. Drizzle a touch of olive oil over the vegetables and season them with salt and pepper to taste, tossing lightly to combine.

          Carefully place the baking sheet in the preheated oven and bake for 25-30 minutes. Make sure to flip the tofu and veggies halfway through the cooking time for even browning and tenderness.

            Once finished, both the tofu and vegetables should have a lovely golden color and slight crispiness. Remove the baking sheet from the oven and immediately sprinkle sesame seeds over the top for an added crunch and visual appeal.

              Serve the dish hot, garnished with freshly chopped green onions to enhance flavor and add a pop of color. Enjoy your nutritious and delicious meal!

                Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 4

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