TERIYAKI TOFU
3 People
233 Cals
TERIYAKI TOFU
3 People
233 Cals
About the recipe
A healthy meal in 15 minutes....How great it that!Sticky, glossy teriyaki tofu with crispy golden edges served over fluffy steamed rice with sweet green peas and spring onion.This is one of those simple feel-good meals that’s healthy, budget friendly and incredibly satisfying — made with just a handful of ingredients you may already have in the fridge.Organic tofu is naturally rich in plant protein, calcium and beneficial isoflavones that may support healthy bones and hormonal wellbeing, making it a wonderful ingredient for a healthy active lifestyle.The sweet and savoury teriyaki sauce coats every piece beautifully creating that irresistible sticky glaze we all love… without the takeaway heaviness.
Nutrition Per Serving
233
Calories
5g
Fat
1g
Saturates
12g
Sugars
780mg
Salt
21g
Protein
29g
Carbs
4g
Fibre
Ingredients
TERIYAKI SAUCE
- 60 ml tamari soy sauce
- 60 ml mirin
- 60 ml maple syrup
- 120 ml water
- 2 teaspoons cornflour
- 1 teaspoon fresh ginger finely chopped or grated, optional
TOFU
- 350 g firm organic tofu
- 2 tablespoons rice flour
- olive oil or avocado oil for frying
- ½ cup green peas defrosted
- 1 –2 spring onions finely sliced
TO SERVE
- Steamed brown basmati rice or jasmine rice
- sesame seeds
- steamed cabbage - low carb option
Method
- COMBINE the tamari soy sauce, mirin, maple syrup, water, cornflour and ginger in a small saucepan and whisk until smooth.
- PLACE over a medium heat and simmer gently for 2–3 minutes, stirring continuously, until glossy and lightly thickened. Set aside.
- PAT the tofu dry well with paper towel then break into rustic chunks using your hands. Dust lightly with the rice flour.
- HEAT a generous splash of olive oil or avocado oil in a large non-stick frying pan over medium-high heat.
- COOK the tofu for 5–7 minutes, turning occasionally, until golden and crispy on all sides.
- ADD the green peas and spring onion then cook for 1 minute until warmed through.
- POUR over half of the teriyaki sauce and toss gently until sticky and beautifully glazed.
- SERVE the teriyaki tofu over steamed rice.
- DRIZZLE with extra teriyaki sauce and scatter with sesame seeds before serving.
- ENJOY immediately while hot.
NOTES + INSPIRATION
Breaking the tofu into rustic chunks gives more texture and crispy edges.
Brown rice adds extra fibre and makes the meal beautifully satisfying.
Also delicious served with steamed cabbage instead of rice for a lighter low-carb option.
Leftover teriyaki sauce is delicious spooned over greens, salmon or chicken.
Gluten-free, dairy-free and rich in plant protein.
Light. Fresh. Crispy. Addictive.
Breaking the tofu into rustic chunks gives more texture and crispy edges.
Brown rice adds extra fibre and makes the meal beautifully satisfying.
Also delicious served with steamed cabbage instead of rice for a lighter low-carb option.
Leftover teriyaki sauce is delicious spooned over greens, salmon or chicken.
Gluten-free, dairy-free and rich in plant protein.
Light. Fresh. Crispy. Addictive.
