Tofu Teriyaki
Jan 25, 2025
Tofu Teriyaki
Serves: 4-6 | Total Time: 35 minutes | FODMAP Rating: Low
Ok, this meal was a HUGE hit in my home. The sauce is so good! And it is so easy to make! My kids love tofu, so it works great for us, but if you don't like tofu you could always make this with chickpeas instead. Also, I prefer to air fry the tofu, instead of pan frying --but try what works best for you! Since not everyone has an air fryer, I have the pan frying instructions below. You can also easily make this with white rice if you are on a time pinch. It only takes 20 minutes to cook with white rice!
Ingredients
For the Tofu:
- 1 block (14–16 oz) firm tofu, pressed and cut into cubes
- 1 tbsp low-sodium soy sauce
- 1 tsp smoked paprika
- 1 clove garlic, minced
- 1 tsp cornstarch (for crispier tofu, optional)
For the Dish:
- 1 cup brown rice, rinsed
- 1 medium carrot, sliced into thin rounds
- 1 red bell pepper, sliced into strips
- 1 cup frozen peas
- 3 cups vegetable broth (or just 2 cups if using white rice!)
- 1 tbsp fresh ginger, grated
- 3 cloves garlic, minced
For the Teriyaki Sauce:
- 1/4 cup low-sodium soy sauce
- 2 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 tbsp cornstarch mixed with 2 tbsp water (slurry)
- 1/4 tsp chili flakes (optional, for heat)
Optional Toppings:
- Sliced green onions
- Sesame seeds
Instructions
1. Cook the Tofu:
- Heat a large pot or deep skillet over medium heat.
- Toss the tofu cubes with soy sauce, smoked paprika, minced garlic, and cornstarch (if using).
- Add the tofu to the hot pot and cook for 6–8 minutes, turning occasionally, until browned on all sides.
- Remove the tofu from the pot and set it aside.
2. Sauté the Aromatics:
- In the same pot, add a splash of water or broth and sauté the grated ginger and minced garlic over medium heat until fragrant, about 1–2 minutes.
3. Add the Brown Rice and Veggies:
- Stir in the brown rice, carrot slices, red bell pepper, and vegetable broth.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 30–35 minutes, or until the rice is tender and most of the liquid is absorbed. (which is only 15-20 minutes with white rice)
4. Make the Teriyaki Sauce:
- While the rice is cooking, whisk together the soy sauce, maple syrup, rice vinegar, and cornstarch slurry in a small bowl.
5. Combine Everything:
- Once the rice is cooked, stir in the peas and cooked tofu.
- Pour the teriyaki sauce over the mixture and cook for another 3–5 minutes over low heat, stirring gently, until the sauce thickens and everything is well-coated.
6. Finish and Serve:
- Remove from heat and let the dish sit for a couple of minutes to allow the flavors to meld.
- Garnish with sliced green onions and sesame seeds if desired.
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