Teriyaki Tofu Recipe
Description:
Teriyaki is a traditional Japanese cooking technique where ‘Teri’ refers to the glaze and ‘Yaki’ means to grill or broil. This iconic dish is typically made by broiling or grilling meat or fish, brushed with a luscious glaze of soy sauce and sugar, creating a glossy and mouthwatering finish. For a healthier twist, this Teriyaki Tofu recipe omits the oil and refined sugars, making it both light and dairy-free. The addition of sesame seeds not only adds a satisfying crunch but also enhances the dish’s nutrient profile. It’s a quick and easy starter, requiring less than 10 minutes of cooking time on the stovetop—perfect for impressing guests at your next weekend party. You can easily adapt this recipe by substituting tofu with paneer, cauliflower, broccoli, or a mix of your favorite vegetables.
Cuisine: Japanese
Course: Appetizer
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Tofu (cubed) | 200 grams |
| Dark Soy Sauce | 1/4 cup |
| Brown Sugar (Demerara Sugar) | 2 teaspoons |
| Honey | 1-1/2 teaspoons |
| Sesame Seeds (Til Seeds) | 1 teaspoon (lightly toasted) |
| Sriracha Sauce (or any chili sauce) | 2 teaspoons (optional, for a spicy kick) |
| Spring Onion Greens | 3 sprigs, finely chopped |
Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 3-4
Instructions
-
Prepare the Sauce:
Start by heating a medium-sized wide pan over medium heat. Add the dark soy sauce to the pan. Once the soy sauce starts to bubble and simmer, introduce the brown sugar to the pan. Stir occasionally, allowing the sugar to melt completely and begin caramelizing. This process should take around 3-5 minutes. -
Add Sweeteners & Spice:
Once the sugar has fully dissolved and the sauce has thickened slightly, add the honey and Sriracha sauce (if you’re using it) to the pan. Stir well to combine, allowing the honey to dissolve into the sauce, creating a smooth, glossy glaze. Continue to simmer the sauce for another 2-3 minutes, letting it thicken further. -
Add Sesame Seeds:
Toss in the lightly toasted sesame seeds and mix them into the sauce. They will add a nutty crunch and elevate the flavor of the dish. Stir to ensure they are evenly incorporated. -
Cook the Tofu:
Add the cubed tofu to the pan, stirring gently to coat each piece with the sauce. Cook for another 5-7 minutes, allowing the tofu to absorb the flavors and become slightly crispy on the edges. The sauce should thicken and cling to the tofu, giving it a shiny, caramelized coating. -
Garnish and Serve:
Once the tofu is well coated and the sauce has thickened to your desired consistency, remove the pan from the heat. Garnish with finely chopped spring onion greens for a fresh, aromatic finish. -
Serving Suggestions:
Serve the Teriyaki Tofu immediately, hot from the pan, alongside your favorite side dishes. It pairs wonderfully with Spicy Chilli Garlic Noodles for a complete meal or can be enjoyed on its own as a delicious appetizer.
Nutritional Information (Approximate per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 200-250 kcal |
| Protein | 15-18 grams |
| Carbohydrates | 18-20 grams |
| Fat | 10-12 grams |
| Fiber | 2-3 grams |
| Sugar | 10-12 grams |
| Sodium | 500-700 mg |
This Teriyaki Tofu is a delightful blend of sweet, savory, and slightly spicy flavors, making it an ideal choice for a health-conscious, quick-to-make starter. The rich umami from the soy sauce, combined with the natural sweetness of brown sugar and honey, creates a perfect balance. The crunchy sesame seeds add a satisfying texture, while the Sriracha sauce delivers a mild heat, giving the dish an exciting twist. This recipe offers a delicious, nutritious, and adaptable dish that will undoubtedly become a crowd favorite at your next gathering!
