Image Source from Chaver08

Sheet Pan Teriyaki Tofu and Broccoli: A Quick and Delicious Vegan Delight

In the fast-paced world we live in, the quest for quick yet nutritious meals is a common pursuit. One dish that perfectly fits this criterion is Sheet Pan Teriyaki Tofu and Broccoli. Not only is this recipe simple to prepare, but it’s also a delightful explosion of flavours, textures, and nutrients. Perfect for busy weeknights, this vegan dish comes together on a single baking tray, minimizing both prep time and clean-up.

Ingredients

To recreate this mouth-watering dish, you will need the following ingredients:

For the Tofu and Broccoli:

• 400g firm tofu, drained and pressed
• 300g broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, thinly sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Sesame seeds (optional, for garnish)
• Spring onions, chopped (for garnish)

For the Teriyaki Sauce:

• 60ml soy sauce (or tamari for a gluten-free option)
• 2 tablespoons maple syrup (or honey, if not strictly vegan)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 teaspoon cornstarch mixed with 1 tablespoon water (for thickening)

Method

1. Preheat the Oven: Begin by preheating your oven to 200°C (180°C for fan ovens) or 400°F. This ensures that your oven is hot enough to crisp up the tofu and roast the vegetables to perfection.

2. Prepare the Tofu: After draining and pressing the tofu, cut it into bite-sized cubes. This is crucial as it allows the tofu to absorb the flavours of the teriyaki sauce better.

3. Make the Teriyaki Sauce: In a bowl, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil, garlic, and ginger. In a separate small bowl, mix the cornstarch with water to create a slurry. Combine this with the sauce mixture, stirring until well combined. Let the sauce sit while you prepare the vegetables.

4. Toss the Vegetables and Tofu: On a large sheet pan, combine the cubed tofu, broccoli, sliced bell pepper, and carrots. Drizzle with olive oil, and season with salt and pepper. Pour half of the teriyaki sauce over the mixture, tossing to coat all the ingredients evenly.

5. Bake in the Oven: Spread the tofu and vegetable mixture evenly on the sheet pan and place it in the oven. Bake for about 25-30 minutes, flipping everything halfway through to ensure even roasting. The tofu should be golden and slightly crispy, while the vegetables will be tender yet still vibrant.

6. Add the Remaining Sauce: Once the tofu and vegetables are cooked, remove the sheet pan from the oven and drizzle the remaining teriyaki sauce over the top. Toss gently to combine.

7. Serve: Garnish with sesame seeds and chopped spring onions for an added crunch and burst of flavour. Serve hot over steamed rice or quinoa, or enjoy it as a stand-alone dish.

Nutritional Benefits

This Sheet Pan Teriyaki Tofu and Broccoli is not just a feast for the taste buds; it’s also packed with nutrients. Tofu is an excellent source of plant-based protein, while broccoli and other vegetables provide vitamins, minerals, and antioxidants that contribute to overall health. The use of olive oil and sesame oil adds healthy fats, making this dish a balanced option for any meal.

Conclusion

Sheet Pan Teriyaki Tofu and Broccoli is the epitome of a hassle-free, hearty, and healthy meal that anyone can enjoy. Its vibrant colours, enticing aroma, and delightful taste will impress both vegan and non-vegan alike. So, the next time you’re strapped for time but craving a wholesome dinner, reach for this quick and easy recipe that brings a taste of Japan to your kitchen. Enjoy!

No items listed in the response.