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Teriyaki tofu

Teriyaki tofu in two bowls

Teriyaki tofu

Name: Teriyaki tofu
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 tbsp olive oil; 400g firm tofu cut into bite-sized cubes; 1 large head of broccoli cut into florets, stalks peeled and thinly sliced; 1 bunch of spring onions separated into white and green parts and thinly sliced; 8-10 tbsp teriyaki sauce; cooked rice or noodles, to serve

Claire Thomson

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Serves 4

Easy

Prep: 10 mins

Cook: 15 mins - 20 mins

A star rating of 4.3 out of 5.31 ratingsRate

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Marinade tofu with teriyaki sauce and serve with broccoli and noodles or rice to make this easy veggie midweek meal. It takes under 30 minutes to make

Dairy-free

Egg-free

High-protein

Low calorie

Vegan

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil
400g firm tofu

cut into bite-sized cubes
1 large head of broccoli

cut into florets, stalks peeled and thinly sliced
1 bunch of spring onions

separated into white and green parts and thinly sliced
8-10 tbsp teriyaki sauce
cooked rice

or noodles, to serve

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Nutrition: Per serving

kcal350

low
fat11g
saturates2g

low
carbs36g
sugars8g
fibre7g
protein22g

high
salt2.9g

Method

step 1

Heat the oil in a pan over a medium heat and fry the tofu for about 8 mins until crisp and golden. Remove from the pan and set aside.
step 2

In the same pan, add the broccoli florets and white parts of the spring onions and cook for around 4 mins until tender, but not completely cooked through. Stir in the teriyaki sauce and season well.
step 3

Add the cooked tofu back to the pan with the broccoli and stir well to coat. Cook for an additional 1-2 mins for the flavours to meld together. Sprinkle over the reserved green parts of the spring onions, remove from the heat and serve with cooked rice or noodles.

Recipe from Good Food magazine, Christmas 2023

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A star rating of 4.3 out of 5.31 ratings

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