Teriyaki Tofu
By Gav on 2025-04-11 08:09:10
Type: vegan-high-protein
Ingredients Needed:
| Ingredient | Description |
|---|---|
| Olive oil | For frying the tofu and adding a bit of richness to the dish. |
| Firm tofu | Cut into bite-sized cubes for frying. A key protein source in the dish. |
| Broccoli | Cut into florets and thinly sliced stalks. Provides crunch and nutritional value. |
| Spring onions | Separating the white and green parts for different cooking times and flavors. |
| Teriyaki sauce | A savory and sweet marinade for tofu and broccoli. |
| Cooked rice or noodles | To serve with the tofu and broccoli mixture, adding a satisfying base. |
How to Make Teriyaki Tofu:
| Step | Description |
|---|---|
| Step 1: Fry the tofu | Heat olive oil in a pan over medium heat. Fry the tofu cubes for about 8 minutes until crispy and golden. Remove from the pan and set aside. |
| Step 2: Cook the vegetables | In the same pan, add broccoli florets and the white parts of the spring onions. Cook for about 4 minutes until tender but not fully cooked through. Stir in the teriyaki sauce and season to taste. |
| Step 3: Combine tofu and vegetables | Add the fried tofu back to the pan and stir well to coat with the sauce. Cook for an additional 1-2 minutes for the flavors to meld together. Garnish with the green parts of the spring onions. Serve with cooked rice or noodles. |
Nutrition (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Fat | 11g |
| Saturates | 2g |
| Carbohydrates | 36g |
| Sugars | 8g |
| Fiber | 7g |
| Protein | 22g |
| Salt | 2.9g |
