Quick and Easy Vegan Teriyaki

Have you ever been to a Japanese/Asian restaurant that serves Teriyaki dishes? It is usually a grilled or pan fried protein of your choice, sautéed veggies, and teriyaki sauce, served with rice. We love it and have it often when eating out.

It’s simple but delicious, can be adapted to different dietary preferences/requirements, and prepared at home in about 10-15 minutes.

Want to give it a try? Check out the recipe below!

Quick and Easy Vegan Teriyaki

4 servings

  • 2 Tbsp coconut oil
  • 1 large onion, sliced in thin half-moons
  • 3 cloves of garlic, minced
  • 8 oz sliced white or cremini mushrooms
  • 1 lb bag of coleslaw mix or same quantity of shredded cabbage + 1 carrot
  • 3 cups of bean sprouts
  • 1 package firm or extra firm tofu (about 400 g)
  • Store bought teriyaki sauce (look for lower carb/sodium versions)
  • Soy sauce or tamari, chili flakes, toasted sesame seeds and sesame seed oil to taste (optional)

Preparation

  1. Remove block of tofu from package, wrap with some paper towels or a dish towel, place on a dinner plate, cover with a small plate or a small cutting board, and set something heavy on top – like a large can of tomatoes, bags of beans, etc. The weight will press out some of the moisture from the tofu, which helps to make it crispy when cooking.
  2. Unwrap tofu, pat dry, and cut into small cubes. Season with a pinch of salt and 1 tsp of soy sauce or tamari (optional, but makes tofu tastier). Add 1 Tbsp of oil to a large skillet over medium heat, then add tofu cubes and pan fry, shaking the pan often to turn the pieces until nicely browned.
  3. On medium-high heat, add the other 1 Tbsp of oil to a wok or large skillet. Add the onions and sauté for 1-2 minutes, add garlic and mushrooms, and cook until mushrooms have softened. Add cabbage mix and bean sprouts, and cook for 1-2 minutes until veggies have softened a bit but still have some crunch. If needed, add 1-2 Tbsp water to help steam the veggies.
  4. To serve, add some cooked plain rice (white or brown) to a bowl, top with 1/4 of the cooked veggies and tofu, drizzle with the teriyaki sauce, then add the chili flakes, sesame seeds and a 1/2 tsp of sesame oil (if using). Enjoy!

NOTES:

  • The recipe as above is vegan, using tofu as the protein, but can be made with thinly sliced chicken or beef, grilled salmon fillets, etc.
  • The veggies can be changed, depending on what is on hand and/or family favourites. Some options to add or substitute are: bok choy, broccoli, snow peas, bell peppers, bamboo shoots, etc.
  • To reduce the carbs, serve with cauliflower rice, or a mixture of equal parts of rice and quinoa
  • Depending on the sauce used, this recipe will also be gluten-free. Check the ingredients on the label to make sure.

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