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Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

Easy Vegan Teriyaki Sheet Pan Dinner With Tofu

Only 10 minutes to prep, this healthy dinner makes the perfect easy weeknight meal. It's packed full of savoury, sweet deliciousness and is ideal for vegan meal prep.
5 from 3 votes
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main, Main Course
Cuisine Asian, Fusion, Japanese
Servings 4 people

Ingredients
  

  • 1 brick extra firm tofu, drained and pressed
  • 1 tbsp cornstarch
  • 1 red onion
  • 2 bell peppers
  • 1 pack white mushrooms (about 250 grams)
  • 1 zucchini
  • 1 cup teriyaki sauce

Optional Garnishes

  • ¼ cup chopped cilantro
  • 1 bunch sliced green onion
  • 1-2 tbsp sesame seeds

Instructions
 

  • Drain and press your extra firm tofu.
  • Pre-heat the oven to 425 degrees Fahrenheit.
  • Chop the veggies into similar sized pieces to ensure they cook evenly. For the mushrooms chop them in half, and cut all other veggies into a similar size.
  • Cut the tofu into equal size cubes. NOTE: If you want your tofu extra CRISPY please see the notes below. The steps for the tofu will be a bit different.
  • Add the tofu cubes into a bowl, and toss them in the cornstarch until they are evenly coated. The cornstarch will help the tofu crisp up.
  • Next, add all the veggies and tofu to a baking sheet together.
  • Add 3/4's of your teriyaki sauce, and mix it around to evenly coat the veggies and tofu.
  • Throw the sheet pan in the oven and bake the veggies for 30 minutes total, flipping halfway.
  • Add the remaining teriyaki sauce if needed, top with your favourite garnish and serve over brown rice or quinoa if desired. Enjoy!

Video

Notes

If you want EXTRA crispy tofu:
The tofu will not come out as crispy if it's baked in the oven with the sauce on, and in with the moisture that will be released from the vegetables. I personally don't need my tofu to be extra crispy all the time, and love the way it turns out on the sheet pan. It also makes my life a lot easier on a busy day to just throw everything together, and complete other tasks while the oven does it's thang baking up our dinner.
That being said, I do know some people can't stand tofu unless its mega crisp. And this part is for you! 
  • You'll still want to press and drain the tofu, and toss it in the cornstarch. 
  • It can be baked on a separate sheet pan with a little oil to help crisp it up. 
  • The tofu can be cooked in the air fryer at 400 degrees for 15 minutes flipping halfway, OR it can be fried in a pan with a little dash or olive oil for 3-5 minutes per side. Cook until the tofu is nice and crispy and golden brown on the outside.
It's a little extra work to make the tofu super crispy, but is worth it if you prefer that little crispy crunch.
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 200g | Calories: 275kcal | Carbohydrates: 35g | Protein: 15g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 5.5g | Monounsaturated Fat: 5g | Sodium: 500mg | Potassium: 600mg | Fiber: 5g | Sugar: 7g | Vitamin A: 750IU | Vitamin C: 75mg | Calcium: 75mg | Iron: 3mg
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