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At the heart of Teriyaki Tofu Delight lies tofu, often hailed as a superfood for its impressive nutritional profile. Tofu is made from soybeans and is an excellent source of protein, making it a staple in many vegetarian and vegan diets. A 100-gram serving of firm tofu contains approximately 8 grams of protein, making it a fantastic alternative to meat. Additionally, tofu is low in calories and packed with essential amino acids, iron, and calcium, which are vital for overall health.

Teriyaki Tofu Bowl

Discover the vibrant world of Teriyaki Tofu Delight, a flavorful plant-based dish perfect for both vegans and meat-lovers. This recipe highlights firm tofu, sautéed with colorful vegetables and glazed in a homemade teriyaki sauce for a satisfying meal. Simple to prepare, it's a nutritious choice packed with protein and essential amino acids. Whether for a weeknight dinner or entertaining guests, this dish promises to impress with its delicious flavors and beautiful presentation. Get ready to enjoy a healthy, exciting feast that celebrates plant-based cooking!
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Ingredients
  

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

1 cup cooked brown rice or quinoa

1 tablespoon sesame oil

1 cup broccoli florets

1 bell pepper, sliced (red or yellow)

1 medium carrot, julienned

2 green onions, sliced

1 tablespoon sesame seeds (for garnish)

Salt and pepper to taste

For the Teriyaki Sauce:

1/4 cup soy sauce (or tamari for gluten-free)

2 tablespoons maple syrup or honey

1 tablespoon rice vinegar

1 tablespoon cornstarch

1/2 cup water

1 teaspoon minced garlic

1 teaspoon minced ginger

Instructions
 

Prepare the Tofu:

    - Begin by pressing the tofu to remove excess moisture. You can do this by wrapping it in a clean kitchen towel and placing something heavy on top for at least 15 minutes.

      - Once pressed, cut the tofu into 1-inch cubes.

        Make the Teriyaki Sauce:

          - In a small saucepan over medium heat, combine the soy sauce, maple syrup, rice vinegar, cornstarch, water, minced garlic, and minced ginger. Stir well to combine.

            - Bring the mixture to a gentle boil, stirring continuously until thickened (about 2-3 minutes). Remove from heat and set aside.

              Sauté the Vegetables:

                - In a large skillet or wok, heat the sesame oil over medium-high heat.

                  - Add the broccoli, bell pepper, and carrots to the skillet. Sauté for about 4-5 minutes until the vegetables are tender but still crisp. Season with a pinch of salt and pepper.

                    Cook the Tofu:

                      - In the same skillet, push the vegetables to one side and add the cubed tofu. Allow the tofu to brown for about 3-4 minutes, then gently flip to brown the other sides.

                        Combine:

                          - Pour the teriyaki sauce over the tofu and vegetables. Stir gently to coat everything evenly. Cook for another 2-3 minutes until everything is heated through and well combined.

                            Assemble the Bowls:

                              - Divide the cooked brown rice or quinoa into serving bowls. Top with the teriyaki tofu and vegetable mixture.

                                - Garnish with sliced green onions and sprinkle sesame seeds on top.

                                  Serve:

                                    - Enjoy warm! You can also serve with additional soy sauce or chili flakes for an extra kick.

                                      Prep Time, Total Time, Servings: 15 minutes | 25 minutes | 4 servings