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Vegan Japanese Teriyaki Tofu with Stir-Fried Vegetables
Vegan Japanese Teriyaki Tofu with Stir-Fried Vegetables

Vegan Japanese Teriyaki Tofu with Stir-Fried Vegetables
A flavorful Japanese-inspired dish featuring teriyaki-glazed tofu and a medley of stir-fried vegetables.
Vegan Japanese Teriyaki Tofu with Stir-Fried Vegetables

This meal provides a balanced mix of protein, carbohydrates, and healthy fats to support muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     tofu
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     maple syrup
  • 1
    tsp
     ginger
  • 2
    clove
     garlic
  • 150
    g
     broccoli
  • 100
    g
     carrot
  • 100
    g
     red bell pepper
  • 1
    tbsp
     sesame oil
  • 1
    tbsp
     sesame seeds
  • 150
    g
     brown rice
Preparation Time: 30 minutes
Vegan Japanese Teriyaki Tofu with Stir-Fried Vegetables
Instructions:
  1. Press the tofu to remove excess moisture and cut into cubes.
  2. In a bowl, mix soy sauce, maple syrup, grated ginger, and minced garlic to make the teriyaki sauce.
  3. Marinate the tofu cubes in the teriyaki sauce for at least 15 minutes.
  4. Cook brown rice according to package instructions.
  5. Heat sesame oil in a pan over medium heat. Add marinated tofu and cook until golden brown on all sides.
  6. Remove tofu from the pan and set aside. In the same pan, add broccoli, carrot, and red bell pepper. Stir-fry until vegetables are tender-crisp.
  7. Return tofu to the pan and toss with vegetables. Sprinkle sesame seeds on top.
  8. Serve the teriyaki tofu and vegetables over cooked brown rice.
Nutrition Per Serving 1000 g Per 100g
Energy 700 kcal 70 kcal
Protein 30 g 3.0 g
Fibre 12 g 1.2 g
Salt 3 g 0.3 g
Sugar 12 g 1.2 g
Carbohydrates 90 g 9.0 g
Fat 25 g 2.5 g
  • 200
    g
     tofu
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     maple syrup
  • 1
    tsp
     ginger
  • 2
    clove
     garlic
  • 150
    g
     broccoli
  • 100
    g
     carrot
  • 100
    g
     red bell pepper
  • 1
    tbsp
     sesame oil
  • 1
    tbsp
     sesame seeds
  • 150
    g
     brown rice
1
Servings
0

Press the tofu to remove excess moisture and cut into cubes.

In a bowl, mix soy sauce, maple syrup, grated ginger, and minced garlic to make the teriyaki sauce.

Marinate the tofu cubes in the teriyaki sauce for at least 15 minutes.

Cook brown rice according to package instructions.

Heat sesame oil in a pan over medium heat. Add marinated tofu and cook until golden brown on all sides.

Remove tofu from the pan and set aside. In the same pan, add broccoli, carrot, and red bell pepper. Stir-fry until vegetables are tender-crisp.

Return tofu to the pan and toss with vegetables. Sprinkle sesame seeds on top.

Serve the teriyaki tofu and vegetables over cooked brown rice.

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