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Sheet-Pan Teriyaki Tofu and Veggies Simple Delight

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- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup broccoli florets - 1 cup bell peppers (assorted colors), sliced - 1 cup carrots, thinly sliced - 3 tablespoons teriyaki sauce - 2 tablespoons soy sauce - 1 tablespoon olive oil - 2 cloves garlic, minced - 1 teaspoon fresh ginger, grated - 1 tablespoon sesame seeds - 3 green onions, sliced (for garnish) - Salt and pepper to taste Gather these fresh ingredients to make a tasty dish. The firm tofu gives the meal a nice texture. Broccoli adds crunch, while bell peppers offer sweetness. Carrots bring color and flavor. For the marinade, teriyaki sauce gives a rich taste. Soy sauce adds depth, and olive oil helps blend everything. Minced garlic and grated ginger boost the flavor even more. Finally, sesame seeds and green onions make great garnishes. They add a pop of flavor and make the dish look pretty. Salt and pepper enhance all the tastes, making every bite delightful. - Preheat the oven to 425°F (220°C). - Line a large baking sheet with parchment paper for easy cleanup. - Combine teriyaki sauce, soy sauce, olive oil, minced garlic, and grated ginger in a bowl. - Mix well to ensure every ingredient blends nicely. - Coat the cubed tofu with the marinade. - Allow it to marinate for at least 10 minutes for better flavor. - Toss broccoli, bell peppers, and carrots with olive oil, salt, and pepper. - Make sure they are evenly coated for great taste. - Spread tofu and veggies on the baking sheet. - Bake for 25-30 minutes, stirring halfway through. - Once baked, sprinkle sesame seeds over the top. - Serve with sliced green onions for a fresh finish. To get the best texture from your tofu, start by pressing it. Pressing removes excess water. This helps the tofu absorb flavors better. Wrap the tofu in a clean towel. Place a heavy object on top. Leave it for about 15 minutes. After pressing, cut the tofu into cubes. For marination, let the cubed tofu soak in the sauce for at least 10 minutes. This time allows the tofu to soak up the teriyaki and soy sauce. The longer it marinates, the tastier it gets. You can even marinate it overnight for more flavor. When choosing vegetables, think about color and texture. Broccoli, bell peppers, and carrots work well. They all roast nicely and add great flavor. You can also try zucchini, snap peas, or sweet potatoes. Cut the veggies into similar sizes. This helps them cook evenly. For example, slice the bell peppers into strips and cut the carrots thin. This way, they will roast at the same rate. Stir the tofu and veggies halfway through baking. This helps them cook evenly and get crispy. Check for doneness by looking for golden tofu and tender veggies. If the tofu is golden brown, it's ready. The veggies should be vibrant and soft, but not mushy. Adjust baking time as needed. {{image_2}} You can switch the tofu for other proteins. Chicken works great for meat lovers. Simply cut it into bite-sized pieces. Tempeh is a fantastic option too. It has a nutty flavor and adds protein. For a seafood twist, try shrimp. Shrimp cooks quickly, so adjust your bake time. Feel free to experiment with your favorite protein! While teriyaki sauce is tasty, you can try other sauces. Hoisin sauce adds a sweet kick. Soy sauce mixed with honey gives a nice glaze. For a spicy twist, use sriracha mixed with soy sauce. Each sauce brings its own flavor. Mix and match until you find your perfect blend. Using seasonal veggies can boost your meal's freshness. In spring, add asparagus or snap peas. Summer brings zucchini and corn, which brighten the dish. Fall is perfect for sweet potatoes or Brussels sprouts. Winter vegetables like cauliflower or kale add heartiness. Customize your mix based on what’s in season! Store your leftover Sheet-Pan Teriyaki Tofu and Veggies in an airtight container. Make sure to let it cool before sealing. This helps keep the flavors fresh. You can keep it in the fridge for about 3 to 4 days. After that, the tofu may lose its great taste and texture. To freeze this dish, first let it cool completely. Then, place it in a freezer-safe container. You can also use freezer bags for easy storage. Label the bags with the date to track freshness. This meal can last up to 2 months in the freezer. When ready to eat, thaw it overnight in the fridge. To reheat, the oven works best. Preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 15 to 20 minutes until warm. You can also use a microwave, but be careful. It may make the tofu a bit soft. If you prefer, use a skillet to heat it up on the stove. This keeps the texture crisp. It takes about 15 minutes to prep. The total cooking time is around 30 minutes. So, you can enjoy this dish in just 45 minutes. This quick time makes it perfect for busy weeknights. Yes, you can use frozen vegetables. Frozen veggies are easy and save time. However, fresh veggies taste better. If you choose frozen, add them straight from the bag. No need to thaw them first. Just adjust the cooking time, as frozen veggies may need a few extra minutes. This recipe is not gluten-free. Regular soy sauce contains gluten. To make it gluten-free, use tamari instead of soy sauce. Tamari tastes great and works well in this dish. Look for tamari in most grocery stores. Yes, this recipe is vegan. All the ingredients are plant-based. The tofu, veggies, and sauces are all vegan-friendly. You can enjoy this meal without any worry about animal products. You can serve this dish with steamed rice. White, brown, or jasmine rice all work well. You can also pair it with quinoa or a side salad. These options make the meal more filling and tasty. This blog post detailed a simple way to make Sheet-Pan Teriyaki Tofu and Veggies. We covered the ingredients, marinade, and baking steps. I shared tips on perfecting tofu and options for protein swaps. You have ideas for using seasonal vegetables and storage. Finally, we answered common questions about prep times and vegan choices. Get ready to enjoy a tasty, healthy meal that is quick and easy!

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Looking for a quick and tasty meal? My Sheet-Pan Teriyaki Tofu and Veggies combines savory flavors and healthy ingredients in just one pan! Perfect for busy weeknights, this dish is easy to prepare and full of color. You’ll enjoy crispy tofu, fresh veggies, and a delicious teriyaki glaze that ties everything together. Let’s dive into the simple steps to make this delightful meal together!

Ingredients

Main Ingredients

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

– 1 cup broccoli florets

– 1 cup bell peppers (assorted colors), sliced

– 1 cup carrots, thinly sliced

Marinade Ingredients

– 3 tablespoons teriyaki sauce

– 2 tablespoons soy sauce

– 1 tablespoon olive oil

– 2 cloves garlic, minced

– 1 teaspoon fresh ginger, grated

Garnishes & Seasoning

– 1 tablespoon sesame seeds

– 3 green onions, sliced (for garnish)

– Salt and pepper to taste

Gather these fresh ingredients to make a tasty dish. The firm tofu gives the meal a nice texture. Broccoli adds crunch, while bell peppers offer sweetness. Carrots bring color and flavor.

For the marinade, teriyaki sauce gives a rich taste. Soy sauce adds depth, and olive oil helps blend everything. Minced garlic and grated ginger boost the flavor even more.

Finally, sesame seeds and green onions make great garnishes. They add a pop of flavor and make the dish look pretty. Salt and pepper enhance all the tastes, making every bite delightful.

Step-by-Step Instructions

Prepping the Oven and Ingredients

– Preheat the oven to 425°F (220°C).

– Line a large baking sheet with parchment paper for easy cleanup.

Creating the Marinade

– Combine teriyaki sauce, soy sauce, olive oil, minced garlic, and grated ginger in a bowl.

– Mix well to ensure every ingredient blends nicely.

Marinating the Tofu

– Coat the cubed tofu with the marinade.

– Allow it to marinate for at least 10 minutes for better flavor.

Preparing the Vegetables

– Toss broccoli, bell peppers, and carrots with olive oil, salt, and pepper.

– Make sure they are evenly coated for great taste.

Baking the Dish

– Spread tofu and veggies on the baking sheet.

– Bake for 25-30 minutes, stirring halfway through.

Finishing Touches

– Once baked, sprinkle sesame seeds over the top.

– Serve with sliced green onions for a fresh finish.

Tips & Tricks

Perfecting the Tofu Texture

To get the best texture from your tofu, start by pressing it. Pressing removes excess water. This helps the tofu absorb flavors better. Wrap the tofu in a clean towel. Place a heavy object on top. Leave it for about 15 minutes. After pressing, cut the tofu into cubes.

For marination, let the cubed tofu soak in the sauce for at least 10 minutes. This time allows the tofu to soak up the teriyaki and soy sauce. The longer it marinates, the tastier it gets. You can even marinate it overnight for more flavor.

Vegetable Choices

When choosing vegetables, think about color and texture. Broccoli, bell peppers, and carrots work well. They all roast nicely and add great flavor. You can also try zucchini, snap peas, or sweet potatoes.

Cut the veggies into similar sizes. This helps them cook evenly. For example, slice the bell peppers into strips and cut the carrots thin. This way, they will roast at the same rate.

Achieving Ideal Baking Results

Stir the tofu and veggies halfway through baking. This helps them cook evenly and get crispy. Check for doneness by looking for golden tofu and tender veggies. If the tofu is golden brown, it’s ready. The veggies should be vibrant and soft, but not mushy. Adjust baking time as needed.

Variations

Protein Alternatives

You can switch the tofu for other proteins. Chicken works great for meat lovers. Simply cut it into bite-sized pieces. Tempeh is a fantastic option too. It has a nutty flavor and adds protein. For a seafood twist, try shrimp. Shrimp cooks quickly, so adjust your bake time. Feel free to experiment with your favorite protein!

Sauce Swaps

While teriyaki sauce is tasty, you can try other sauces. Hoisin sauce adds a sweet kick. Soy sauce mixed with honey gives a nice glaze. For a spicy twist, use sriracha mixed with soy sauce. Each sauce brings its own flavor. Mix and match until you find your perfect blend.

Seasonal Vegetable Options

Using seasonal veggies can boost your meal’s freshness. In spring, add asparagus or snap peas. Summer brings zucchini and corn, which brighten the dish. Fall is perfect for sweet potatoes or Brussels sprouts. Winter vegetables like cauliflower or kale add heartiness. Customize your mix based on what’s in season!

Storage Info

Refrigerator Storage

Store your leftover Sheet-Pan Teriyaki Tofu and Veggies in an airtight container. Make sure to let it cool before sealing. This helps keep the flavors fresh. You can keep it in the fridge for about 3 to 4 days. After that, the tofu may lose its great taste and texture.

Freezing Tips

To freeze this dish, first let it cool completely. Then, place it in a freezer-safe container. You can also use freezer bags for easy storage. Label the bags with the date to track freshness. This meal can last up to 2 months in the freezer. When ready to eat, thaw it overnight in the fridge.

Reheating Methods

To reheat, the oven works best. Preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 15 to 20 minutes until warm. You can also use a microwave, but be careful. It may make the tofu a bit soft. If you prefer, use a skillet to heat it up on the stove. This keeps the texture crisp.

FAQs

How long does it take to make Sheet-Pan Teriyaki Tofu and Veggies?

It takes about 15 minutes to prep. The total cooking time is around 30 minutes. So, you can enjoy this dish in just 45 minutes. This quick time makes it perfect for busy weeknights.

Can I use frozen vegetables?

Yes, you can use frozen vegetables. Frozen veggies are easy and save time. However, fresh veggies taste better. If you choose frozen, add them straight from the bag. No need to thaw them first. Just adjust the cooking time, as frozen veggies may need a few extra minutes.

Is this recipe gluten-free?

This recipe is not gluten-free. Regular soy sauce contains gluten. To make it gluten-free, use tamari instead of soy sauce. Tamari tastes great and works well in this dish. Look for tamari in most grocery stores.

Can I make this recipe vegan?

Yes, this recipe is vegan. All the ingredients are plant-based. The tofu, veggies, and sauces are all vegan-friendly. You can enjoy this meal without any worry about animal products.

What can I serve with Sheet-Pan Teriyaki Tofu and Veggies?

You can serve this dish with steamed rice. White, brown, or jasmine rice all work well. You can also pair it with quinoa or a side salad. These options make the meal more filling and tasty.

This blog post detailed a simple way to make Sheet-Pan Teriyaki Tofu and Veggies. We covered the ingredients, marinade, and baking steps. I shared tips on perfecting tofu and options for protein swaps. You have ideas for using seasonal vegetables and storage. Finally, we answered common questions about prep times and vegan choices.

Get ready to enjoy a tasty, healthy meal that is quick and easy!

- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup broccoli florets - 1 cup bell peppers (assorted colors), sliced - 1 cup carrots, thinly sliced - 3 tablespoons teriyaki sauce - 2 tablespoons soy sauce - 1 tablespoon olive oil - 2 cloves garlic, minced - 1 teaspoon fresh ginger, grated - 1 tablespoon sesame seeds - 3 green onions, sliced (for garnish) - Salt and pepper to taste Gather these fresh ingredients to make a tasty dish. The firm tofu gives the meal a nice texture. Broccoli adds crunch, while bell peppers offer sweetness. Carrots bring color and flavor. For the marinade, teriyaki sauce gives a rich taste. Soy sauce adds depth, and olive oil helps blend everything. Minced garlic and grated ginger boost the flavor even more. Finally, sesame seeds and green onions make great garnishes. They add a pop of flavor and make the dish look pretty. Salt and pepper enhance all the tastes, making every bite delightful. - Preheat the oven to 425°F (220°C). - Line a large baking sheet with parchment paper for easy cleanup. - Combine teriyaki sauce, soy sauce, olive oil, minced garlic, and grated ginger in a bowl. - Mix well to ensure every ingredient blends nicely. - Coat the cubed tofu with the marinade. - Allow it to marinate for at least 10 minutes for better flavor. - Toss broccoli, bell peppers, and carrots with olive oil, salt, and pepper. - Make sure they are evenly coated for great taste. - Spread tofu and veggies on the baking sheet. - Bake for 25-30 minutes, stirring halfway through. - Once baked, sprinkle sesame seeds over the top. - Serve with sliced green onions for a fresh finish. To get the best texture from your tofu, start by pressing it. Pressing removes excess water. This helps the tofu absorb flavors better. Wrap the tofu in a clean towel. Place a heavy object on top. Leave it for about 15 minutes. After pressing, cut the tofu into cubes. For marination, let the cubed tofu soak in the sauce for at least 10 minutes. This time allows the tofu to soak up the teriyaki and soy sauce. The longer it marinates, the tastier it gets. You can even marinate it overnight for more flavor. When choosing vegetables, think about color and texture. Broccoli, bell peppers, and carrots work well. They all roast nicely and add great flavor. You can also try zucchini, snap peas, or sweet potatoes. Cut the veggies into similar sizes. This helps them cook evenly. For example, slice the bell peppers into strips and cut the carrots thin. This way, they will roast at the same rate. Stir the tofu and veggies halfway through baking. This helps them cook evenly and get crispy. Check for doneness by looking for golden tofu and tender veggies. If the tofu is golden brown, it's ready. The veggies should be vibrant and soft, but not mushy. Adjust baking time as needed. {{image_2}} You can switch the tofu for other proteins. Chicken works great for meat lovers. Simply cut it into bite-sized pieces. Tempeh is a fantastic option too. It has a nutty flavor and adds protein. For a seafood twist, try shrimp. Shrimp cooks quickly, so adjust your bake time. Feel free to experiment with your favorite protein! While teriyaki sauce is tasty, you can try other sauces. Hoisin sauce adds a sweet kick. Soy sauce mixed with honey gives a nice glaze. For a spicy twist, use sriracha mixed with soy sauce. Each sauce brings its own flavor. Mix and match until you find your perfect blend. Using seasonal veggies can boost your meal's freshness. In spring, add asparagus or snap peas. Summer brings zucchini and corn, which brighten the dish. Fall is perfect for sweet potatoes or Brussels sprouts. Winter vegetables like cauliflower or kale add heartiness. Customize your mix based on what’s in season! Store your leftover Sheet-Pan Teriyaki Tofu and Veggies in an airtight container. Make sure to let it cool before sealing. This helps keep the flavors fresh. You can keep it in the fridge for about 3 to 4 days. After that, the tofu may lose its great taste and texture. To freeze this dish, first let it cool completely. Then, place it in a freezer-safe container. You can also use freezer bags for easy storage. Label the bags with the date to track freshness. This meal can last up to 2 months in the freezer. When ready to eat, thaw it overnight in the fridge. To reheat, the oven works best. Preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 15 to 20 minutes until warm. You can also use a microwave, but be careful. It may make the tofu a bit soft. If you prefer, use a skillet to heat it up on the stove. This keeps the texture crisp. It takes about 15 minutes to prep. The total cooking time is around 30 minutes. So, you can enjoy this dish in just 45 minutes. This quick time makes it perfect for busy weeknights. Yes, you can use frozen vegetables. Frozen veggies are easy and save time. However, fresh veggies taste better. If you choose frozen, add them straight from the bag. No need to thaw them first. Just adjust the cooking time, as frozen veggies may need a few extra minutes. This recipe is not gluten-free. Regular soy sauce contains gluten. To make it gluten-free, use tamari instead of soy sauce. Tamari tastes great and works well in this dish. Look for tamari in most grocery stores. Yes, this recipe is vegan. All the ingredients are plant-based. The tofu, veggies, and sauces are all vegan-friendly. You can enjoy this meal without any worry about animal products. You can serve this dish with steamed rice. White, brown, or jasmine rice all work well. You can also pair it with quinoa or a side salad. These options make the meal more filling and tasty. This blog post detailed a simple way to make Sheet-Pan Teriyaki Tofu and Veggies. We covered the ingredients, marinade, and baking steps. I shared tips on perfecting tofu and options for protein swaps. You have ideas for using seasonal vegetables and storage. Finally, we answered common questions about prep times and vegan choices. Get ready to enjoy a tasty, healthy meal that is quick and easy!

Sheet-Pan Teriyaki Tofu and Veggies

Looking for a delicious and healthy meal option? Try this Sheet-Pan Teriyaki Tofu and Veggies that combines pressed tofu and colorful veggies for a vibrant dinner! Marinated in a savory mix of teriyaki and soy sauce, this easy recipe bakes to perfection in just 30 minutes. Ideal for busy weeknights, it's both nutritious and flavorful. Click through to explore the full recipe and transform your dinner routine!
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Ingredients
  

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

1 cup broccoli florets

1 cup bell peppers (assorted colors), sliced

1 cup carrots, thinly sliced

3 tablespoons teriyaki sauce

2 tablespoons soy sauce

1 tablespoon olive oil

2 cloves garlic, minced

1 teaspoon fresh ginger, grated

1 tablespoon sesame seeds

3 green onions, sliced (for garnish)

Salt and pepper to taste

Instructions
 

Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.

    In a bowl, combine the teriyaki sauce, soy sauce, olive oil, minced garlic, and grated ginger. Mix well to create the marinade.

      Place the cubed tofu into the bowl with the marinade, gently tossing to coat evenly. Allow it to marinate for at least 10 minutes for better flavor.

        While the tofu is marinating, prepare the veggies: In a separate bowl, combine broccoli, bell peppers, and carrots. Drizzle a bit of olive oil over the vegetables and season with salt and pepper. Toss to coat.

          Spread the marinated tofu and veggies evenly across the prepared baking sheet.

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

              Once done, remove the baking sheet from the oven. Sprinkle sesame seeds over the top.

                - Presentation Tips: Serve the dish warm, garnished with sliced green onions. Optionally, pair it with steamed rice for a delightful meal.

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

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