Teriyaki tofu combines wholesome ingredients that offer numerous health benefits. From protein-rich tofu to the antioxidant properties of soy sauce, along with the anti-inflammatory benefits of ginger and garlic, this tasty dish can be enjoyed guilt-free as part of a balanced diet.

This tofu offers several health benefits due to its key ingredients:

Tofu, a primary ingredient in teriyaki tofu, is a nutritious plant-based protein source. It is rich in essential amino acids, making it a complete protein that can help support muscle growth and repair. Tofu is also low in saturated fat and cholesterol, making it a heart-healthy option. Additionally, tofu contains minerals such as calcium, iron, and magnesium, which contribute to bone health, blood production, and overall bodily functions.

Soy sauce, a key component of the teriyaki marinade, is a fermented condiment made from soybeans. It contains compounds known as isoflavones, which have been associated with various health benefits. Isoflavones in soy sauce have antioxidant and anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease and certain types of cancer. Additionally, soy sauce is lower in sodium compared to other condiments, making it a good option for those watching their salt intake.

Ginger and garlic, commonly used in teriyaki marinades, have been praised for their health-promoting properties. Ginger has long been used in traditional medicine for its anti-inflammatory and digestive benefits. It may aid in reducing muscle soreness, alleviating nausea and promoting digestion. Garlic, on the other hand, is known for its immune-boosting properties and potential to reduce the risk of certain diseases. It contains compounds like allicin, which has antibacterial and antiviral effects.

We hope that you enjoy this recipe as much as we have enjoyed making it. It is a great addition to a poke bowl, fresh salad or freshly stir-fried vegetables with brown rice.

Teriyaki Tofu

Catherine Barclay

Teriyaki tofu is a flavourful and versatile dish that combines the delicious Asian-inspired flavours of soy sauce, ginger and garlic. This plant-based dish features tofu, a protein-rich ingredient that absorbs the flavours of the marinade and becomes tender when cooked. Great in a poke bowl, alongside a fresh salad, or with stir-fried vegetables and brown rice.

The tofu is typically marinated in a mixture of soy sauce, ginger and garlic. It is then pan-fried (without oil) until it develops a caramelized glaze and a crispy exterior while remaining tender on the inside. Teriyaki tofu is commonly served with steamed rice and vegetables, making it a satisfying and whole meal.

It is a popular choice for those seeking a plant-based option that is both tasty and packed with protein.

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Course Main Course

Cuisine Japanese

Servings 4 servings

Ingredients

  

1x2x3x

Tofu base

• 1 block extra-firm tofu
• 1 tbsp low-sodium soy sauce
• 2 tbsp cornflour

Marinade

• ¾ cup low-sodium soy sauce
• ¼ cup water
• ¼ cup maple syrup
• 2 cloves garlic minced
• 1 tbsp rice vinegar
• 2 tsp fresh ginger grated
• black pepper
• 2 tsp cornflour with 1 tablespoon water
• 2 spring onions or chives diced
• 1 tbsp sesame seeds

Instructions

 

• Take the tofu and slice it through the middle then into small rectangular cubes.
• Place the tofu into a large bowl, add in the soy sauce and cornflower and gently coat the tofu, set aside while you make the marinade.
• In a separate bowl, add the marinade ingredients except for the cornflower mix and spring onion. Combine and set aside.
• In a large non-stick pan add in the tofu over medium to low heat. Allow to heat through then gently turn. Keep doing this until all sides are seared.
• Next, pour over the marinade and gently stir through. Once heated if it doesn't thinken make up and add in the cornstarch mix.
• Finally, add in the spring onion/chives and sesame seeds.
• Serve immediately in a poke bowl, with a fresh salad or stir-fried vegetables with brown rice.

Keyword plant-based, teriyaki, tofu, vegan, wfpb

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