Teriyaki Tofu (baked or pan-fry)

Teriyaki Tofu is a quick and easy vegan meal!  Soft basmati rice, caramelized onions and oven baked or pan-fried crispy tofu are covered in a sticky teriyaki sauce. Top with sliced buttery-ripe avocado and sesame seeds for the perfect meatless dinner!

This teriyaki tofu is so easy and flavorful you’ll want to skip the take-out and enjoy the homemade version instead. The tofu is baked or pan fried to crispy perfection then covered in a homemade teriyaki sauce.

Serve with avocado and caramelized onions as suggested or steam any vegetables you’ve been needing to use up!

Teriyaki tofu is easy to prepare

This meal makes a great dinner because it comes together in 4 easy steps and only takes about 30 minutes.

That’s it! Now plate all that goodness up and devour!

How to make baked teriyaki tofu

Baking the tofu is my preferred way. There is no supervision required and it can be made oil-free.

1. Simply cut the tofu into ½-inch thick rectangles.
2. Arrange the tofu on baking sheet and bake, about 15-20 minutes. When the tofu begins to dry out and turn light brown it's done.

For a crispier baked option toss the cut tofu in cornstarch.  Add 1 Tablespoon of oil and toss again before baking. Bake for 25-30 minutes or until brown and crisp. Flip the tofu halfway through baking.

How to pan-fry crispy teriyaki tofu

Pan-frying is more involved and the tofu may need to be cooked in batches if your pan isn't big enough.  However if you're looking for perfect crispy teriyaki tofu then this is the method for you.

1. Add about 1 Tablespoon of cooking oil to a skillet. Heat over medium-low.
2. Carefully place a single layer of tofu in the pan leaving space between each piece.
3. Allow the tofu to cook on the first side until browned and crispy, about 3-4 minutes. Flip each piece over and cook on the other side until browned as well.  Repeat with any additional sides appearing "raw".

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Teriyaki Tofu

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Teriyaki Tofu is a quick and easy vegan meal! Soft white basmati rice, caramelized onions, oven baked or pan-fried crispy tofu are covered in a sticky teriyaki sauce. Top with sliced buttery-ripe avocado and sesame seeds for the perfect dinner!

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Ingredients

• 1 (14oz) block firm or extra firm tofu
• 2 cups uncooked white basmati rice, cook according to package
• 1 large vidalia onion, chopped
• 1 teaspoon coconut oil, or neutral oil for sautéing

Teriyaki Sauce

• 4 tablespoons tamari
• ½ cup water, divided
• 1 teaspoon rice wine vinegar
• 3 Tablespoons coconut sugar or granulated sugar
• 2 Tablespoon maple syrup
• ¼ teaspoon ground ginger
• ¼ teaspoon garlic powder
• 1 Tablespoon corn starch

Optional Toppings

• Ripe avocado
• Sesame seeds

Instructions

For Baked Tofu

1. Preheat your oven to 400ºF.
2. Using a tofu press or heavy pan, press the tofu to remove excess water.
3. While the tofu is being pressed, prep and cook the rice.
4. Now, cut the pressed tofu into bite sized pieces about ½-inch thick. Arrange them spaced out on a baking sheet lined with parchment paper or oiled. Bake for 15-20 minutes or until the tofu begins to brown and dry out.

For Pan-Fried Crispy Tofu

1. Add 1 Tablespoon of neutral cooking oil to a large skillet. Heat the oil over medium-low heat.
2. Carefully place the tofu in the heated oil in a single layer. Carefully place a single lay of tofu in the pan leaving space between each piece. Pan-fry the tofu pieces for 3-4 minutes. on at least 3-4 sides.
3. Place the cooked tofu on a plate lined with paper towels to absorb excess oil.

Caramelized Onion

1. Add the chopped onion and a teaspoon oil to a large skillet. Sauté over medium-low heat allowing the onion to brown for a few minutes before stirring.
2. Cook the onion on a low and slow setting to caramelize. Once the onions have caramelize, remove from the heat.

Teriyaki Sauce

1. In a glass measuring cup, measure out ¼ cup water and mix in the corn starch. Set aside.
2. In a small saucepan , add the tamari, the remaining ¼ cup water, vinegar, sugar, maple syrup, ginger and garlic. Bring to a simmer over medium heat.
3. Once the sauce is simmer, give the cornstarch another quick stir, then whisk it into the sauce. Bring the sauce back to a simmer and continually whisk until desired thickness. If it becomes too thick add a bit more water.
4. Taste and adjust flavors if needed. To bring down saltiness, add more water and/or sweetener. If it is too sweet add a splash more tamari.

To Serve

1. Plate the rice then top with caramelized onions and tofu. Cover with sticky teriyaki sauce. Alternatively, you can toss the tofu into the teriyaki sauce after cooking.
2. Finish by topping the plate with avocado slices and sesame seeds.

Enjoy!

Notes

1. For extra crispy pan-fried tofu toss the cut tofu in cornstarch before placing in the skillet.
2. For extra crispy baked tofu toss the cut tofu in cornstarch then add 1 Tablespoon of oil and toss again before baking. Bake for 25-30 minutes or until brown and crisp flipping halfway.
3. For extra teriyaki sauce double the sauce recipe.

Nutrition Information:

Yield: 4 servings Serving Size: 1 serving
Amount Per Serving: Calories: 444Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 1024mgCarbohydrates: 54gFiber: 6gSugar: 21gProtein: 18g

**Nutritional info is provided as an estimate based on the ingredients I used and for convenience and as a courtesy only.**

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