Roasted Teriyaki Tofu Steaks with Glazed Green Vegetables
Elevate your plant-based meals with these irresistible Roasted Teriyaki Tofu Steaks with Glazed Green Vegetables. Perfectly pressed and marinated tofu transforms into hearty, oven-roasted "steaks" infused with a sweet and savory homemade teriyaki glaze, made with soy sauce, maple syrup, and fresh ginger. Served alongside a colorful medley of stir-fried broccoli, snap peas, and tender spinach, this dish boasts vibrant flavors and textures in every bite. Finished with a drizzle of glossy teriyaki sauce, a sprinkle of sesame seeds, and fresh green onions, this crowd-pleasing recipe is not only packed with nutrients but also bursting with umami goodness. Ideal for weeknight dinners or meal prep, it's a protein-rich, vegan masterpiece ready in under an hour.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 120 ml soy sauce
- 2 tablespoons maple syrup
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon cornstarch
- 1 tablespoon water
- 300 grams broccoli florets
- 150 grams snap peas
- 100 grams baby spinach
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 2 stalks green onion, sliced
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object (like a skillet) on top for 15-20 minutes.
While the tofu is pressing, prepare the teriyaki marinade: In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, garlic, and ginger.
Slice the pressed tofu into 4 thick steaks. Place the tofu steaks in a shallow dish and pour the marinade over them. Turn the tofu to coat evenly and let it marinate for at least 15 minutes. For deeper flavor, marinate up to 1 hour in the refrigerator.
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Remove the tofu from the marinade (reserve the marinade) and place the tofu steaks on the prepared baking sheet. Bake for 20 minutes, flipping halfway through, until golden and slightly crispy.
While the tofu bakes, pour the reserved marinade into a small saucepan. In a separate bowl, mix the cornstarch with 1 tablespoon of water to create a slurry. Heat the marinade on medium heat, then stir in the slurry and cook for 2-3 minutes until thickened. Set aside.
Heat the sesame oil in a large skillet or wok over medium heat. Add the broccoli and snap peas and stir-fry for 3-4 minutes until tender but still vibrant.
Add the spinach to the skillet and cook for another 1-2 minutes until wilted. Drizzle half of the thickened teriyaki sauce over the vegetables and toss to coat.
To serve, divide the glazed vegetables among four plates and top with roasted tofu steaks. Drizzle additional teriyaki glaze over the tofu if desired.
Garnish with sesame seeds and sliced green onions. Serve immediately and enjoy!
Nutrition Facts
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.2 g | 49% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4916 mg | 214% | |
| Total Carbohydrate | 77.1 g | 28% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 40.8 g | ||
| Protein | 72.7 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 973 mg | 75% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 1084 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
