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Savory Soy Delight

About Teriyaki tofu

Teriyaki tofu is a popular dish in Japanese cuisine known for its sweet and savory flavors. It consists of tofu, a staple ingredient in vegetarian and vegan diets, that has been marinated and grilled or pan-fried in a teriyaki sauce. Teriyaki itself is a cooking technique in Japan where meats or vegetables are glazed with a sauce made from soy sauce, mirin (sweet rice wine), and sugar. This combination creates a glossy and sticky glaze on the tofu, giving it a delicious and distinctive taste.Tofu, made from soybeans, is a versatile and protein-rich food with a mild flavor that easily absorbs the flavors of marinades or sauces. Teriyaki tofu can be served as a main course along with steamed rice, vegetables, and a side of pickled ginger or as a filling for sandwiches, wraps, or salads. The dish is not only loved by vegetarians and vegans but also enjoyed by those looking for a healthier alternative to meat-based teriyaki dishes. It offers a delightful combination of textures, with the tofu being firm on the outside and tender on the inside, complemented by the sticky and slightly caramelized teriyaki glaze. Teriyaki tofu exemplifies the balance of flavors and simplicity that is often found in Japanese cooking, making it a popular choice for those seeking a delicious and wholesome meal option.


Step 1:

  • Drain and press tofu to remove excess moisture.
  • Cut tofu into desired shapes, such as cubes or rectangles.
  • Pat the tofu dry with paper towels.

Step 2:

  • In a small bowl, mix together soy sauce, mirin, sugar, garlic, and ginger to make the teriyaki sauce.

Step 3:

  • Heat oil in a non-stick pan or skillet over medium heat.
  • Add the tofu pieces and cook until golden brown on all sides.
  • Remove tofu from the pan and set aside.

Step 4:

  • In the same pan, pour in the teriyaki sauce and bring it to a simmer.
  • Add the cooked tofu back into the pan, coating it evenly with the sauce.
  • Cook for an additional 2-3 minutes to allow the flavors to meld.

Step 5:

  • Remove the pan from heat.
  • Sprinkle sesame seeds and sliced green onions over the teriyaki tofu.
  • Serve hot with steamed rice or your choice of side dishes.


Nutrient 100g 1 serving
Calories 144 216
Protein 8g 12g
Fat 9g 13.5g
Carbohydrates 10g 15g
Fiber 1g 1.5g
Sodium 695mg 1043mg
Potassium 180mg 270mg
Calcium 100mg 150mg
Iron 2mg 3mg


Ingredients Amount
Tofu 1 block
Soy sauce 1/4 cup
Mirin 2 tablespoons
Sake 2 tablespoons
Sugar 1 tablespoon
Garlic, minced 2 cloves
Ginger, grated 1 teaspoon
Cornstarch 1 teaspoon
Water 1 tablespoon
Green onions, chopped for garnish

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