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Teriyaki Tofu Meal Prep – Emilie Eats

When it comes to meal prep, finding delicious, nutritious, and satisfying recipes can sometimes feel like a daunting task. However, with the right ingredients and a little creativity, whipping up meals for the week can be both enjoyable and efficient. One standout recipe that perfectly fits the bill is Teriyaki Tofu, a delightful combination of savoury, sweet, and umami flavours that is not only vegan and plant-based but highly versatile as well.

A Taste of Teriyaki

Teriyaki—originating from Japan—generally involves grilling or broiling marinated food, often served with a glossy soy sauce-based glaze that shimmers on the surface. In this case, tofu is the perfect canvas to absorb the aromatic teriyaki sauce, making it an excellent protein-packed option for vegetarians and vegans. Plus, tofu is celebrated for its adaptability, making it an ideal choice for meal prepping.

Why Meal Prep?

Meal prepping has gained immense popularity for various reasons. Not only does it save time during the busy week, but it also helps regulate portion sizes, reducing the likelihood of unhealthy snacking. With pre-prepared meals, you can easily make healthier choices, minimise food waste, and enjoy homemade meals without the daily cooking hassle. Emilie Eats, known for her vibrant plant-based recipes, offers a teriyaki tofu meal prep that encapsulates all these benefits.

The Ingredients You’ll Need

To embrace Emilie’s Teriyaki Tofu Meal Prep, gather the following ingredients:

• For the Tofu:

  • 400g firm tofu, pressed and cubed
  • 2 tablespoons cornstarch
  • 1 tablespoon vegetable oil (or any neutral oil)

• For the Teriyaki Sauce:

  • ¼ cup soy sauce (or tamari for gluten-free)
  • 2 tablespoons maple syrup (or agave syrup)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (optional)

• Vegetable Medley:

  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 1 cup snap peas (or your choice of seasonal vegetables)
• To Serve:
  • Cooked brown rice or quinoa
  • Sesame seeds (for garnish)
  • Spring onions, sliced (for garnish)

Preparation Steps

1. Prepare the Tofu:

   • Preheat your oven to 200°C (400°F).
   • Press the tofu to remove excess moisture. This helps the tofu absorb flavour and prevents it from becoming mushy.
   • Cube the tofu and toss it in cornstarch to create a crispy coating when baked.
   • In a large baking dish, mix the tofu with vegetable oil and bake for 25–30 minutes until golden and crispy, flipping halfway through.

2. Make the Teriyaki Sauce:

   • In a saucepan over medium heat, combine soy sauce, maple syrup, rice vinegar, sesame oil, garlic, and ginger.
   • Bring to a gentle simmer and let it cook for about 5 minutes until slightly thickened.

3. Cook the Vegetables:

   • While the tofu is baking, quickly stir-fry your chosen vegetables in a pan over high heat for about 5–7 minutes until they are vibrant but still crisp.

4. Combine Everything:

   • Once the tofu is ready, toss it in the teriyaki sauce, ensuring it is thoroughly coated.
   • Add the stir-fried vegetables to the tofu and mix gently.
5. Portion Out for Meal Prep:
   • Divide your cooked brown rice or quinoa among meal prep containers.
   • Top with the teriyaki tofu and vegetable mixture.
   • Garnish with sesame seeds and sliced spring onions for an added touch of freshness.

Storing and Reheating

These meal prep containers will keep well in the fridge for up to 5 days, allowing you to enjoy the flavours of your homemade teriyaki tofu throughout the week. When you’re ready to eat, simply reheat in the microwave for a quick and satisfying meal.

Conclusion

Emilie Eats’ Teriyaki Tofu Meal Prep is an excellent way to enjoy an array of nutrients, flavours, and textures—all while seamlessly fitting into a busy lifestyle. With minimal effort, you can prepare a week’s worth of wholesome meals that are sure to delight your taste buds. So gather your ingredients, roll up your sleeves, and dive into the delightful world of meal prepping with this sensational teriyaki tofu recipe!

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