Tofu Teriyaki with a Kick! Recipe: Spiced Tofu Teriyaki

Of all the wonderful soyfoods available, none is better known or less understood than tofu. While characteristically bland, its very lack of flavor makes tofu so adaptable, easily absorbing a rich marinade or the flavor of other ingredients.

Most tofu is water packed and some are vacuum packed or aseptically packaged. Texture is an important component when choosing the right tofu for a particular dish.

When making a stir fry or where the tofu will be handled a lot, it is alway best to choose the firmest tofu available. For me, super firm tofu is the only choice. It not only holds up best. It has a degree of density that imparts a chewiness that cannot be duplicated. 

Vacuum packed super firm tofu is widely available in natural groceries and many supermarkets in the Wildwood Foods and Trader Joe’s brands and should just be patted dry before cutting as it has already been pressed.

Spiced Tofu Teriyaki and Curried Brown Rice Pilaf is healthy, delicious and easy to make. This satisfying meal is a delightful fusion of texture, flavor and eye appeal.

Soy is a superfood and in this recipe, enhanced with a super spice that imparts amazing health benefits. Turmeric, the ancient spice that gives curry its yellow color has been shown to be an effective, nontoxic alternative for many pharmaceutical medications for various systems within the body.1

Curcumin, the most active constituent of turmeric is credited with powerful antioxidant and anti-inflammatory properties matching the effectiveness of some anti-inflammatory drugs.2

Researchers have also found that combining black pepper with turmeric actually boosts the absorption of the phytonutrient curcumin by 2,000 percent!3

Spiced Tofu Teriyaki
Serve with baby spinach salad for a delicious meal, comforting and elegant!
8 Servings

2 teaspoons olive oil
5 cloves garlic, minced
1 cup sliced scallions (w/2” of green)
3 cups sliced carrots
2 medium zucchini, sliced
1 (8 ounce pkg) sliced fresh mushrooms
1 (16 oz pkg) super firm tofu, cubed
1/2 cup Teriyaki Sauce**
2 Tablespoons Sriracha Sauce
1 teaspoon ground turmeric
1/4 teaspoon coarse black pepper*
1/4 cup nutritional yeast (4 Tablespoons)
1/3 cup chopped fresh clantro
1 to 2 Tablespoons dried parsley (for garnish)
*If using regular ground black pepper: 1/8 teaspoon
** (Trader Joe’s Soyaki or Veri Veri Teriyaki – same product)

Saute garlic, scallions, and carrots 3 minutes, over medium high heat, stirring frequently. Add zucchini; cook until veggies softening. Push to one side and add tofu to the pan, cooking until lightly browned. Reduce heat to medium low, add teriyaki sauce and sriracha. Add nutritional yeast, turmeric, black pepper and fresh cilantro. Stir to mix thoroughly. Reduce heat to simmer – about 5 minutes. Serve with Brown Rice Pilaf

Nutrition Analysis per serving: 2 cups
Calories 212, Protein 16g, Carbohydrates 21g, Fiber 5g, Fat 7g, Cholesterol 0.0mg, Calcium 99 mg, Sodium 670mg

Brown Rice Pilaf
4 cups water
2 cups short grain brown rice
1 teaspoon ground turmeric
1 teaspoon granulated garlic
1 Tablespoon Marukan Lite Seasoned Rice Vinegar
2 Tablespoons fresh lime juice
1 teaspoon dried cilantro
1/2 teaspoon sea salt
1 cup frozen peas

Bring 4 cups water to a boil, add rice and other ingredients (except peas), stir, reduce heat and simmer for 35 minutes. Add peas, stir and cook another 5 minutes. (or rice cooker or pressure cooker directions)

Nutrition Analysis per serving: 1 cup
Calories 179, Protein 5g, Carbohydrates 38g, Fiber 3g, Fat 2g, Cholesterol 0.0mg, Calcium 11mg, Sodium 214mg

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

1Monika Nagpal and Shaveta Sood Role of curcumin in systemic and oral health: An overview. J Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7.

2 Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2): 141-53.

3 Shoba G1, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6.