When you press tofu dry and coat it with cornflour, then bake it with cauliflower on one sheet, you get crispy edges that actually taste good. Make the teriyaki sauce on the stovetop while they bake, then pour it over halfway through. 30 minutes total, one pan, tastes better than takeout. Best eaten fresh. You can reheat gently, but crispness softens. This works best fresh.
What makes this dish reliable
Press the tofu thoroughly; excess moisture ruins crispness. Use fresh, firm cauliflower florets; soft ones cook unevenly. Cornflour coating is what creates the crispy texture; don’t skip it. Simmer the sauce long enough so it thickens and glazes. Don’t overbake; 20 minutes total is enough. Toss everything together halfway through so it coats evenly. Eat it fresh for best texture. Reheating in the oven softens crispness but is possible if needed.
What You Need
- 1 400g block of tofu (pressed and cubed)
- 1 head of cauliflower (chopped into florets)
- 2 tbsp cornflour
- 60 ml soy sauce (¼ cup)
- 60 ml water (¼ cup)
- 2 tbsp maple syrup
- 1 tsp sesame oil
- 2 cloves garlic (minced)
- 1 tsp fresh grated ginger
- 1.5 tbsp rice vinegar
- 600 g cooked rice (3 cups)
- 1 handful steamed raw veggies (per bowl)
- 4 tsp sesame seeds
- 1 bunch sliced green onions
These ingredients combine to create a nutritious and nutritious meal. Feel free to adjust the vegetables based on what you have on hand.
How It Comes Together
- Preheat the oven to 180°/fan 160°.
- Prepare the tofu and cauliflower: Lay out the cubed tofu and cauliflower florets on a large baking sheet. Sprinkle them with 2 tablespoons of cornflour, mix it around, and bake in the oven for 10 minutes.
- Make the sauce: Meanwhile, mix the soy sauce, water, maple syrup, sesame oil, garlic, ginger, and rice vinegar in a small pan over medium heat. Let it simmer for 10 minutes until it thickens slightly and becomes glossy.
- Combine and bake: After 10 minutes, take the cauliflower and tofu out of the oven and pour the sauce over them. Mix well until everything is coated. Return to the oven and bake for another 10 minutes.
- Serve: Enjoy the baked tofu and cauliflower with cooked rice, adding steamed or raw veggies, and a sprinkling of sesame seeds and green onions on top.
With these straightforward steps, your meal comes together effortlessly, allowing you to focus on its delightful taste and presentation.
Quick Substitutions
- Tofu → Tempeh: Use tempeh for a nuttier flavor and firmer texture; adjust cooking time as needed.
- Cauliflower → Broccoli: Broccoli adds a different texture and cooks similarly; it can enhance the dish’s visual appeal.
- Cornflour → Arrowroot flour: Arrowroot can be used for a gluten-free option that produces a similar crispy coating.
- Maple syrup → Agave syrup: Agave provides sweetness with a lower glycemic index, although the taste may vary slightly.
- Rice vinegar → Apple cider vinegar: Apple cider vinegar will impart a tangy flavor that complements the sweetness.
These substitutions allow for flexibility based on your pantry and dietary preferences.
A Few Things Worth Knowing
The success of baked teriyaki tofu and cauliflower depends on the texture of the tofu. Pressing it thoroughly ensures that excess moisture is removed, allowing for a crispier texture when baked. When choosing your cauliflower, look for tightly packed florets; loose or soft spots indicate age, which can affect the flavor. If you’re interested in a protein-packed bowl, consider serving this dish as a component in an high-protein rice bowl with various toppings.
What Can Go Wrong
- Overbaking: If you leave the tofu or cauliflower in the oven too long, they can become dry and chewy. Stick to the timing provided for optimal texture.
- Sauce too thin: If your sauce doesn’t thicken up, it may be due to insufficient cooking time or not enough cornflour. Ensure to simmer it long enough to achieve a desirable glaze.
- Inadequate seasoning: Simply relying on the sauce for flavor can result in blandness. Ensure to season your vegetables lightly before baking for extra depth.
Learning to avoid these common pitfalls can significantly improve your outcome.
Nutrition Overview
- Serving size: 1 bowl
- Calories: 400
- Protein: 18g
- Carbohydrates: 55g
- Fat: 14g
- Fiber: 8g
These figures can guide you in balancing your daily intake.
Ways to Serve This
- Steamed broccoli: It adds a bright green color and extra nutrition alongside the main dish.
- Edamame: For a protein boost and a fun texture contrast, lightly sprinkle steamed edamame on top.
- Sliced avocado: The creaminess of avocado works well against the savory elements of the dish.
- Quinoa: Swap rice for quinoa for an extra nutrient punch; the texture pairs beautifully with the tofu and cauliflower.
Utilizing these accompaniments enhances the dining experience.
How to Store It
- Fridge time: Store in an airtight container for up to 4 days.
- Freezer: This dish does not freeze particularly well due to texture changes; it’s best enjoyed fresh.
- Reheating: Reheat in the oven at 350°F for about 15 minutes, adding a splash of water to maintain moisture. Expect the tofu to lose some crispness upon reheating.
For best results, enjoy it fresh; it has a vibrant taste that diminishes over time.
Second Day Ideas
Using leftovers from your baked teriyaki tofu and cauliflower, you can make a delicious stir-fry. Simply toss diced tofu and cauliflower with some fresh vegetables and the leftover teriyaki sauce in a hot skillet. Another option is making a wrap using tortillas, filling them with the tofu, cauliflower, and any fresh greens you have. This versatility keeps your meals creative and exciting!
These ideas ensure you make the most of your leftovers while avoiding monotony in your meals.
Print
Baked Teriyaki Tofu and Cauliflower
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A delicious and nutritious dish featuring crispy baked tofu and cauliflower coated in homemade teriyaki sauce.
Ingredients
- 1 400g block of tofu (pressed and cubed)
- 1 head of cauliflower (chopped into florets)
- 2 tbsp cornflour
- 60 ml soy sauce (¼ cup)
- 60 ml water (¼ cup)
- 2 tbsp maple syrup
- 1 tsp sesame oil
- 2 cloves garlic (minced)
- 1 tsp fresh grated ginger
- 1.5 tbsp rice vinegar
- 600 g cooked rice (3 cups)
- 1 handful steamed raw veggies (per bowl)
- 4 tsp sesame seeds
- 1 bunch sliced green onions
Instructions
- Preheat the oven to 180°/fan 160°.
- Prepare the tofu and cauliflower: Lay out the cubed tofu and cauliflower florets on a large baking sheet. Sprinkle with cornflour, mix it around, and bake in the oven for 10 minutes.
- Make the sauce: Meanwhile, mix the soy sauce, water, maple syrup, sesame oil, garlic, ginger, and rice vinegar in a small pan over medium heat. Let it simmer for 10 minutes until it thickens slightly.
- Combine and bake: After 10 minutes, take the cauliflower and tofu out of the oven and pour the sauce over them. Mix well until everything is coated. Return to the oven and bake for another 10 minutes.
- Serve: Enjoy the baked tofu and cauliflower with cooked rice, adding steamed or raw veggies, and a sprinkling of sesame seeds and green onions on top.
Notes
Best enjoyed fresh for optimal crispness. Can be reheated gently in the oven but may lose some texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 8g
- Sodium: 800mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 0mg
