Teriyaki Tofu & Veggies Sheet Pan Quick and Easy Dish

ByJasmine
For this dish, you will need the following main ingredients: - 1 block (14 oz) firm tofu, pressed and cubed - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 yellow bell pepper, sliced - 1 cup snap peas - 2 tablespoons olive oil - 1/4 cup teriyaki sauce (store-bought or homemade) - Salt and pepper to taste These ingredients come together to create a colorful and tasty meal. The firm tofu gives a hearty feel, while the veggies add crunch and flavor. You can enhance your Teriyaki Tofu & Veggies with these optional toppings: - 1 tablespoon sesame seeds - 2 green onions, chopped - Cooked rice or quinoa for serving Using rice or quinoa as a base makes this dish filling. The sesame seeds and green onions add a nice touch on top. To make this dish, gather these tools: - A large mixing bowl - A large baking sheet - Parchment paper - A spatula for tossing Having these tools ready streamlines the cooking process. The parchment paper makes cleanup easy and prevents sticking. Start by pressing the tofu. This step removes excess water. Wrap the tofu block in a clean towel. Place a heavy object on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better. After pressing, cut the tofu into cubes. In a bowl, mix the cubed tofu with olive oil, half of the teriyaki sauce, salt, and pepper. Toss until each piece is coated well. This adds taste and helps it brown nicely during roasting. Next, prepare your vegetables. Grab a large mixing bowl and add broccoli florets, sliced red and yellow bell peppers, and snap peas. Drizzle the remaining teriyaki sauce over the veggies. Toss them gently to ensure they are well coated. This step gives the vegetables a sweet and savory flavor. Now, it’s time to assemble everything on the baking sheet. Line a large baking sheet with parchment paper. Spread the marinated tofu evenly on one side. Then, pour the vegetable mixture around the tofu. Make sure to leave space so they roast evenly. Preheat your oven to 425°F (220°C). Bake the sheet pan for 20 to 25 minutes. You want the tofu to be golden brown and the veggies tender-crisp. When done, remove from the oven. Sprinkle sesame seeds and chopped green onions on top for added flavor and crunch. Serve over rice or quinoa with a drizzle of extra teriyaki sauce if you like. To press tofu, start by wrapping it in clean towels. Place a heavy object on top. A cast-iron skillet works well. Let it sit for at least 15 minutes. This step removes excess water and helps the tofu absorb flavors. A well-pressed tofu gives better texture when cooked. For tender-crisp veggies, cut them into similar sizes. This way, they cook evenly. Broccoli and bell peppers should be bright and vibrant. Snap peas should have a slight crunch. Bake them at 425°F for 20-25 minutes. This high heat caramelizes the veggies, enhancing their natural sweetness. Add your twist to the teriyaki sauce. You can mix in ginger or garlic for depth. A splash of lime juice adds brightness. If you like heat, toss in some red pepper flakes. Feel free to swap vegetables. Carrots or zucchini work great too. This dish is all about your taste! {{image_2}} You can change up the veggies in this dish. Try adding carrots, zucchini, or mushrooms. Each veggie brings its own taste and texture. For a colorful mix, use bright vegetables like red cabbage or yellow squash. You can even throw in some baby corn or bok choy for a fun twist. Just remember to keep the cooking time in mind. Harder veggies may need a bit more time to cook. While teriyaki sauce is great, you can mix it up. Try soy sauce with honey for a sweet touch. You can also use hoisin sauce for a rich flavor. If you want some heat, add sriracha or chili paste. Experiment with garlic or ginger for extra depth. These flavors can change your dish and keep it interesting. If tofu isn’t your thing, you have options. Chickpeas or lentils are great plant-based swaps. They add protein and fiber to your meal. You can also use tempeh for a firmer bite. If you eat meat, try chicken or shrimp. Just make sure to adjust the cooking time based on what you choose. Each protein will give a unique taste to your sheet pan meal. To store your teriyaki tofu and veggies, let them cool first. Place the leftovers in an airtight container. This keeps the tofu and veggies fresh. Store the container in the fridge. Use them within three to four days for the best taste. If you packed them well, they should stay great. To reheat, you can use the oven or the microwave. If using the oven, preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 10 minutes, or until warm. If you prefer the microwave, place the food in a bowl. Heat it for one to two minutes. Check to see if it’s hot enough. Stir and heat more if needed. You can freeze this dish, but it’s best to do so before reheating. Place the cooled tofu and veggies in a freezer-safe bag. Squeeze out as much air as you can before sealing. This helps prevent freezer burn. You can freeze them for up to three months. When ready to eat, thaw it in the fridge overnight before reheating. Making Teriyaki Tofu & Veggies Sheet Pan takes about 40 minutes. You will spend 15 minutes prepping. The cooking time is around 20 to 25 minutes in the oven. This dish is quick and fits into a busy schedule. Yes, you can use frozen vegetables. They will save you prep time. However, they may release more water while cooking. This can make your dish a bit soggy. If you use frozen veggies, bake them a little longer to help reduce moisture. Absolutely! This dish is great for meal prep. It stores well in the fridge for up to four days. You can easily reheat it for lunch or dinner. Just keep the rice or quinoa separate until serving. This way, everything stays fresh and tasty! This article walked you through making Teriyaki Tofu & Veggies. We explored the main ingredients, tips, and variations to suit your taste. You learned how to prepare and cook the tofu and veggies, plus proper storage options. In closing, cooking this dish is fun and flexible. Try new flavors and veggies to make it your own. I hope you enjoy this tasty, easy meal just as much as I do!

WANT TO SAVE THIS RECIPE?

Looking for a quick and easy dinner? This Teriyaki Tofu & Veggies Sheet Pan is your answer! Packed with flavor and healthy ingredients, it’s perfect for busy weeknights. You’ll love how simple it is to whip up. Plus, you can customize it to suit your taste buds. Dive into this delicious recipe and learn how to make a satisfying meal that everyone will enjoy!

Ingredients

Main Ingredients for Teriyaki Tofu & Veggies

For this dish, you will need the following main ingredients:

  • 1 block (14 oz) firm tofu, pressed and cubed
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup snap peas
  • 2 tablespoons olive oil
  • 1/4 cup teriyaki sauce (store-bought or homemade)
  • Salt and pepper to taste

These ingredients come together to create a colorful and tasty meal. The firm tofu gives a hearty feel, while the veggies add crunch and flavor.

Optional Toppings and Serving Suggestions

You can enhance your Teriyaki Tofu & Veggies with these optional toppings:

  • 1 tablespoon sesame seeds
  • 2 green onions, chopped
  • Cooked rice or quinoa for serving

Using rice or quinoa as a base makes this dish filling. The sesame seeds and green onions add a nice touch on top.

Recommended Tools and Equipment

To make this dish, gather these tools:

  • A large mixing bowl
  • A large baking sheet
  • Parchment paper
  • A spatula for tossing

Having these tools ready streamlines the cooking process. The parchment paper makes cleanup easy and prevents sticking.

Step-by-Step Instructions

Preparing the Tofu

Start by pressing the tofu. This step removes excess water. Wrap the tofu block in a clean towel. Place a heavy object on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better. After pressing, cut the tofu into cubes. In a bowl, mix the cubed tofu with olive oil, half of the teriyaki sauce, salt, and pepper. Toss until each piece is coated well. This adds taste and helps it brown nicely during roasting.

Roasting the Vegetables

Next, prepare your vegetables. Grab a large mixing bowl and add broccoli florets, sliced red and yellow bell peppers, and snap peas. Drizzle the remaining teriyaki sauce over the veggies. Toss them gently to ensure they are well coated. This step gives the vegetables a sweet and savory flavor.

Assembling and Baking the Sheet Pan

Now, it’s time to assemble everything on the baking sheet. Line a large baking sheet with parchment paper. Spread the marinated tofu evenly on one side. Then, pour the vegetable mixture around the tofu. Make sure to leave space so they roast evenly. Preheat your oven to 425°F (220°C). Bake the sheet pan for 20 to 25 minutes. You want the tofu to be golden brown and the veggies tender-crisp. When done, remove from the oven. Sprinkle sesame seeds and chopped green onions on top for added flavor and crunch. Serve over rice or quinoa with a drizzle of extra teriyaki sauce if you like.

Tips & Tricks

How to Press Tofu Effectively

To press tofu, start by wrapping it in clean towels. Place a heavy object on top. A cast-iron skillet works well. Let it sit for at least 15 minutes. This step removes excess water and helps the tofu absorb flavors. A well-pressed tofu gives better texture when cooked.

Achieving Perfectly Cooked Vegetables

For tender-crisp veggies, cut them into similar sizes. This way, they cook evenly. Broccoli and bell peppers should be bright and vibrant. Snap peas should have a slight crunch. Bake them at 425°F for 20-25 minutes. This high heat caramelizes the veggies, enhancing their natural sweetness.

Customizing Flavor Profiles

Add your twist to the teriyaki sauce. You can mix in ginger or garlic for depth. A splash of lime juice adds brightness. If you like heat, toss in some red pepper flakes. Feel free to swap vegetables. Carrots or zucchini work great too. This dish is all about your taste!

Variations

Different Vegetable Combinations

You can change up the veggies in this dish. Try adding carrots, zucchini, or mushrooms. Each veggie brings its own taste and texture. For a colorful mix, use bright vegetables like red cabbage or yellow squash. You can even throw in some baby corn or bok choy for a fun twist. Just remember to keep the cooking time in mind. Harder veggies may need a bit more time to cook.

Alternative Sauces and Seasonings

While teriyaki sauce is great, you can mix it up. Try soy sauce with honey for a sweet touch. You can also use hoisin sauce for a rich flavor. If you want some heat, add sriracha or chili paste. Experiment with garlic or ginger for extra depth. These flavors can change your dish and keep it interesting.

Protein Substitutes

If tofu isn’t your thing, you have options. Chickpeas or lentils are great plant-based swaps. They add protein and fiber to your meal. You can also use tempeh for a firmer bite. If you eat meat, try chicken or shrimp. Just make sure to adjust the cooking time based on what you choose. Each protein will give a unique taste to your sheet pan meal.

Storage Info

Proper Storage Techniques

To store your teriyaki tofu and veggies, let them cool first. Place the leftovers in an airtight container. This keeps the tofu and veggies fresh. Store the container in the fridge. Use them within three to four days for the best taste. If you packed them well, they should stay great.

Reheating Instructions

To reheat, you can use the oven or the microwave. If using the oven, preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 10 minutes, or until warm. If you prefer the microwave, place the food in a bowl. Heat it for one to two minutes. Check to see if it’s hot enough. Stir and heat more if needed.

Freezing Guidelines

You can freeze this dish, but it’s best to do so before reheating. Place the cooled tofu and veggies in a freezer-safe bag. Squeeze out as much air as you can before sealing. This helps prevent freezer burn. You can freeze them for up to three months. When ready to eat, thaw it in the fridge overnight before reheating.

FAQs

How long does it take to make Teriyaki Tofu & Veggies Sheet Pan?

Making Teriyaki Tofu & Veggies Sheet Pan takes about 40 minutes. You will spend 15 minutes prepping. The cooking time is around 20 to 25 minutes in the oven. This dish is quick and fits into a busy schedule.

Can I use frozen vegetables?

Yes, you can use frozen vegetables. They will save you prep time. However, they may release more water while cooking. This can make your dish a bit soggy. If you use frozen veggies, bake them a little longer to help reduce moisture.

Is this recipe suitable for meal prep?

Absolutely! This dish is great for meal prep. It stores well in the fridge for up to four days. You can easily reheat it for lunch or dinner. Just keep the rice or quinoa separate until serving. This way, everything stays fresh and tasty!

This article walked you through making Teriyaki Tofu & Veggies. We explored the main ingredients, tips, and variations to suit your taste. You learned how to prepare and cook the tofu and veggies, plus proper storage options.

In closing, cooking this dish is fun and flexible. Try new flavors and veggies to make it your own. I hope you enjoy this tasty, easy meal just as much as I do!

For this dish, you will need the following main ingredients: - 1 block (14 oz) firm tofu, pressed and cubed - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 yellow bell pepper, sliced - 1 cup snap peas - 2 tablespoons olive oil - 1/4 cup teriyaki sauce (store-bought or homemade) - Salt and pepper to taste These ingredients come together to create a colorful and tasty meal. The firm tofu gives a hearty feel, while the veggies add crunch and flavor. You can enhance your Teriyaki Tofu & Veggies with these optional toppings: - 1 tablespoon sesame seeds - 2 green onions, chopped - Cooked rice or quinoa for serving Using rice or quinoa as a base makes this dish filling. The sesame seeds and green onions add a nice touch on top. To make this dish, gather these tools: - A large mixing bowl - A large baking sheet - Parchment paper - A spatula for tossing Having these tools ready streamlines the cooking process. The parchment paper makes cleanup easy and prevents sticking. Start by pressing the tofu. This step removes excess water. Wrap the tofu block in a clean towel. Place a heavy object on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better. After pressing, cut the tofu into cubes. In a bowl, mix the cubed tofu with olive oil, half of the teriyaki sauce, salt, and pepper. Toss until each piece is coated well. This adds taste and helps it brown nicely during roasting. Next, prepare your vegetables. Grab a large mixing bowl and add broccoli florets, sliced red and yellow bell peppers, and snap peas. Drizzle the remaining teriyaki sauce over the veggies. Toss them gently to ensure they are well coated. This step gives the vegetables a sweet and savory flavor. Now, it’s time to assemble everything on the baking sheet. Line a large baking sheet with parchment paper. Spread the marinated tofu evenly on one side. Then, pour the vegetable mixture around the tofu. Make sure to leave space so they roast evenly. Preheat your oven to 425°F (220°C). Bake the sheet pan for 20 to 25 minutes. You want the tofu to be golden brown and the veggies tender-crisp. When done, remove from the oven. Sprinkle sesame seeds and chopped green onions on top for added flavor and crunch. Serve over rice or quinoa with a drizzle of extra teriyaki sauce if you like. To press tofu, start by wrapping it in clean towels. Place a heavy object on top. A cast-iron skillet works well. Let it sit for at least 15 minutes. This step removes excess water and helps the tofu absorb flavors. A well-pressed tofu gives better texture when cooked. For tender-crisp veggies, cut them into similar sizes. This way, they cook evenly. Broccoli and bell peppers should be bright and vibrant. Snap peas should have a slight crunch. Bake them at 425°F for 20-25 minutes. This high heat caramelizes the veggies, enhancing their natural sweetness. Add your twist to the teriyaki sauce. You can mix in ginger or garlic for depth. A splash of lime juice adds brightness. If you like heat, toss in some red pepper flakes. Feel free to swap vegetables. Carrots or zucchini work great too. This dish is all about your taste! {{image_2}} You can change up the veggies in this dish. Try adding carrots, zucchini, or mushrooms. Each veggie brings its own taste and texture. For a colorful mix, use bright vegetables like red cabbage or yellow squash. You can even throw in some baby corn or bok choy for a fun twist. Just remember to keep the cooking time in mind. Harder veggies may need a bit more time to cook. While teriyaki sauce is great, you can mix it up. Try soy sauce with honey for a sweet touch. You can also use hoisin sauce for a rich flavor. If you want some heat, add sriracha or chili paste. Experiment with garlic or ginger for extra depth. These flavors can change your dish and keep it interesting. If tofu isn’t your thing, you have options. Chickpeas or lentils are great plant-based swaps. They add protein and fiber to your meal. You can also use tempeh for a firmer bite. If you eat meat, try chicken or shrimp. Just make sure to adjust the cooking time based on what you choose. Each protein will give a unique taste to your sheet pan meal. To store your teriyaki tofu and veggies, let them cool first. Place the leftovers in an airtight container. This keeps the tofu and veggies fresh. Store the container in the fridge. Use them within three to four days for the best taste. If you packed them well, they should stay great. To reheat, you can use the oven or the microwave. If using the oven, preheat it to 350°F (175°C). Spread the tofu and veggies on a baking sheet. Heat for about 10 minutes, or until warm. If you prefer the microwave, place the food in a bowl. Heat it for one to two minutes. Check to see if it’s hot enough. Stir and heat more if needed. You can freeze this dish, but it’s best to do so before reheating. Place the cooled tofu and veggies in a freezer-safe bag. Squeeze out as much air as you can before sealing. This helps prevent freezer burn. You can freeze them for up to three months. When ready to eat, thaw it in the fridge overnight before reheating. Making Teriyaki Tofu & Veggies Sheet Pan takes about 40 minutes. You will spend 15 minutes prepping. The cooking time is around 20 to 25 minutes in the oven. This dish is quick and fits into a busy schedule. Yes, you can use frozen vegetables. They will save you prep time. However, they may release more water while cooking. This can make your dish a bit soggy. If you use frozen veggies, bake them a little longer to help reduce moisture. Absolutely! This dish is great for meal prep. It stores well in the fridge for up to four days. You can easily reheat it for lunch or dinner. Just keep the rice or quinoa separate until serving. This way, everything stays fresh and tasty! This article walked you through making Teriyaki Tofu & Veggies. We explored the main ingredients, tips, and variations to suit your taste. You learned how to prepare and cook the tofu and veggies, plus proper storage options. In closing, cooking this dish is fun and flexible. Try new flavors and veggies to make it your own. I hope you enjoy this tasty, easy meal just as much as I do!

Teriyaki Tofu & Veggies Sheet Pan

Discover the deliciousness of Teriyaki Tofu & Veggies Sheet Pan, an easy and nutritious meal perfect for busy weeknights! With just a few ingredients like firm tofu, vibrant veggies, and a savory teriyaki sauce, this recipe is both simple and satisfying. Bake everything together on one pan for a hassle-free clean-up. Click through to explore this flavorful dish and transform your dinner routine into something special!
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Ingredients
  

1 block (14 oz) firm tofu, pressed and cubed

2 cups broccoli florets

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 cup snap peas

2 tablespoons olive oil

1/4 cup teriyaki sauce (store-bought or homemade)

1 tablespoon sesame seeds

2 green onions, chopped

Salt and pepper to taste

Cooked rice or quinoa for serving

Instructions
 

Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper.

    In a large mixing bowl, toss the cubed tofu with olive oil, half of the teriyaki sauce, salt, and pepper until well-coated.

      Spread the tofu evenly onto one side of the prepared baking sheet.

        In the same mixing bowl, add the broccoli, bell peppers, and snap peas. Drizzle with the remaining teriyaki sauce, and toss to coat.

          Pour the vegetable mixture onto the baking sheet, arranging it around the tofu.

            Bake in the preheated oven for 20-25 minutes, or until the tofu is golden brown and the veggies are tender-crisp.

              Remove from the oven and sprinkle with sesame seeds and chopped green onions.

                Serve over cooked rice or quinoa, drizzling any remaining teriyaki sauce on top as desired.

                  Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 4

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