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Roasted Teriyaki Tofu Steaks With Glazed Green Vegetables

The scent of teriyaki still takes me back to my student days, huddled around a tiny camping stove trying to impress my then-girlfriend (now wife) with my culinary skills. The slightly smoky, sweet, and savory aroma rising from that makeshift kitchen always felt so much more sophisticated than beans on toast. While my tofu preparation back then was… rudimentary, the spirit of exploration and the joy of sharing a delicious meal remain. Now, years later, I’ve perfected that initial spark into a symphony of flavors and textures with this recipe, a dish that’s both comforting and elegant.

Recipe Overview

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Dietary Type: Vegan

Ingredients

17 ounces fresh firm tofu, cut into 4 pieces (1 lb, 1 ounce)
4 fresh shiitake mushrooms
7 1/4 ounces dried egg noodles

For the teriyaki marinade:

4 1/2 fluid ounces dark soy sauce
4 1/2 fluid ounces mirin (Japanese sweet rice wine)
4 1/2 fluid ounces sake
1 tablespoon sugar

For the glazed green vegetables:

2 tablespoons sunflower oil
2 garlic cloves, finely sliced
7 1/4 ounces broccoli florets
1 leek, white and light green parts finely sliced
7 1/4 ounces pak choi, quartered lengthwise
1 fennel bulb, trimmed and finely sliced
2 teaspoons cornflour, mixed with 4 tablespoons cold water

To serve:

2 spring onions, finely sliced diagonally
1 tablespoon toasted sesame seeds, pan-toasted

Equipment Needed

Large frying pan
Lightly oiled baking dish or roasting tin
Wok
Slotted spoon
Warmed plates

Instructions

Begin by preparing the teriyaki marinade. In a large frying pan, combine the soy sauce, mirin, sake, and sugar. Heat over medium heat, stirring continuously until the sugar has completely dissolved. The mixture should be simmering gently, ready to infuse the tofu and mushrooms with its rich, savory sweetness.
Gently add the tofu pieces to the simmering marinade in the frying pan. If using, add the whole shiitake mushrooms as well. Simmer gently for approximately 15 minutes, being sure to turn the tofu pieces over halfway through the cooking time. This ensures that each side of the tofu absorbs the maximum amount of flavor from the marinade.
Carefully transfer the tofu steaks from the frying pan to a lightly oiled baking dish or roasting tin. The baking dish should be large enough to accommodate the tofu pieces without overcrowding, allowing for even roasting.
Spoon a small amount of the remaining teriyaki sauce from the pan over the top of the tofu steaks. This will create a beautiful glaze during the roasting process. Place the baking dish into a preheated oven at 220°C/425°F/Gas Mark 7 and roast for 10 minutes. Once roasted, keep the tofu steaks warm while you prepare the glazed vegetables.
Using a slotted spoon, remove the mushrooms from the remaining sauce in the frying pan. Gently squeeze the mushrooms to remove any excess liquid and then slice them finely. Reserve the remaining sauce in the frying pan; this will be used to glaze the vegetables.
Now, prepare the glazed green vegetables. Heat a wok over high heat until it is very hot. Add the sunflower oil to the hot wok.
Add the finely sliced garlic, broccoli florets, leek, and sliced mushrooms to the hot oil. Stir-fry the vegetables for approximately two minutes, ensuring they are evenly coated in the oil and beginning to soften slightly.
Add the quartered pak choi and sliced fennel to the wok. Continue to stir-fry the vegetables for another two minutes, allowing them to wilt slightly while still retaining some of their crispness.
Pour the reserved teriyaki sauce from the tofu marinade into the wok with the vegetables. Add 2 ½ fluid ounces of water, stir to combine the sauce and vegetables, then cover the wok and cook for two minutes. This steams the vegetables gently, allowing them to absorb the sauce’s flavor.
Push the vegetables to the back of the wok to create a clear space. In that space, add the cornflour mixture (cornflour mixed with cold water) to the bubbling juices. Stir continuously until the cornflour mixture thickens into a smooth, glossy glaze.
Mix the vegetables back into the thickened sauce, ensuring that they are evenly coated in the glaze. Continue to cook for a minute or two, allowing the flavors to meld together.
While the vegetables are cooking, prepare the egg noodles according to the packet instructions. Once cooked, drain the noodles thoroughly.
To serve, place a nest of the cooked egg noodles onto warmed plates. Pile the glazed green vegetables on top of the noodles, creating a colorful and flavorful base.
Take the roasted tofu steaks and turn them over so that the shiny, glazed side is facing upwards. Carefully place the tofu steaks on top of the vegetables.
Garnish the dish with finely sliced spring onions and toasted sesame seeds. Serve immediately and enjoy!

Expert Tips & Tricks

Pressing the Tofu: For extra firm tofu steaks, press the tofu for at least 30 minutes before marinating to remove excess water. This allows it to absorb the teriyaki sauce more effectively.
Marinating Time: While 15 minutes of simmering is sufficient, letting the tofu marinate for a longer period (even overnight in the refrigerator) will deepen the flavor.
Vegetable Variations: Feel free to experiment with different green vegetables based on seasonality and availability. Asparagus, green beans, or kale would all be delicious additions.
Sauce Consistency: If the teriyaki sauce becomes too thick during cooking, add a splash more water to thin it out.

Serving & Storage Suggestions

Serve the Roasted Teriyaki Tofu Steaks with Glazed Green Vegetables immediately for the best flavor and texture. The combination of warm noodles, flavorful vegetables, and succulent tofu is truly satisfying.

Leftovers can be stored in the refrigerator in airtight containers for up to 3 days. To reheat, gently warm the tofu, vegetables, and noodles separately in a skillet or microwave. Add a splash of water to the vegetables to prevent them from drying out.

Freezing is not recommended, as the tofu and vegetables can become mushy upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	526.2 kcal	N/A
Calories from Fat	147g	28%
Total Fat	16.4 g	25%
Saturated Fat	2.8 g	14%
Cholesterol	43.4 mg	14%
Sodium	2545.8 mg	106%
Total Carbohydrate	63.8 g	21%
Dietary Fiber	6.5 g	26%
Sugars	7.8 g	31%
Protein	25.7 g	51%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

Gluten-Free Option: Substitute the egg noodles with rice noodles or quinoa for a gluten-free version. Be sure to use gluten-free soy sauce (tamari) in the teriyaki marinade.
Spicy Kick: Add a pinch of red pepper flakes to the teriyaki marinade or a drizzle of sriracha to the finished dish for a spicy kick.
Sesame Oil Enhancement: Drizzle a teaspoon of sesame oil over the vegetables just before serving for added aroma and depth.
Tofu Alternatives: While this recipe is designed for tofu, you can substitute it with tempeh or seitan for a different texture and flavor profile. Adjust cooking times accordingly.

FAQs (Frequently Asked Questions)

Q: Can I use pre-made teriyaki sauce instead of making my own marinade?

A: While you can use pre-made teriyaki sauce, making your own allows for greater control over the flavor and sweetness. Homemade teriyaki sauce also tends to be less salty and more nuanced.

Q: How do I prevent the tofu from sticking to the baking dish?

A: Ensure the baking dish is lightly oiled before adding the tofu steaks. You can also use parchment paper to line the dish for easy cleanup and to prevent sticking.

Q: Can I add other vegetables to the glazed vegetable mix?

A: Absolutely! Feel free to add any other vegetables you enjoy, such as bell peppers, carrots, or snap peas. Adjust cooking times as needed to ensure the vegetables are cooked through but still retain some crispness.

Q: Can I make this recipe ahead of time?

A: You can prepare the teriyaki marinade and slice the vegetables ahead of time. Store them separately in the refrigerator. The tofu can also be marinated for a longer period for enhanced flavor. However, it’s best to cook the noodles and stir-fry the vegetables just before serving for optimal texture.

Q: What’s the best way to toast sesame seeds?

A: To toast sesame seeds, place them in a dry skillet over medium heat. Cook, stirring frequently, until they are golden brown and fragrant, about 3-5 minutes. Be careful not to burn them.

Final Thoughts

I genuinely hope you’ll be inspired to try this Roasted Teriyaki Tofu Steaks with Glazed Green Vegetables recipe. It’s a dish that balances flavor, nutrition, and ease of preparation, making it perfect for weeknight dinners or special occasions. Don’t hesitate to experiment with variations and substitutions to make it your own. If you do try it, please share your feedback – I’d love to hear how it turned out! Consider pairing it with a crisp, dry sake or a light-bodied white wine to elevate the dining experience. Happy cooking!

Roasted Teriyaki Tofu Steaks With Glazed Green Vegetables Recipe