With snow peas left over from the last recipe, I was on the look out for something else I could use them in. The Universe was working for me and without much effort I ran across a recipe from Life in the Lofthouse that I have adapted from and veganized. In her recipe she uses chicken, but here we’ll be using tofu and tempeh as our protein. Besides changing up the protein, I didn’t go too far from the original except for adding a little extra water to the sauce to make extra. You may even like to make more, believe me you’ll be glad you did. I know you’re going to love this meal. It’s a wonderful combination of fluffy rice, steamed veggies, baked tofu-tempeh all mixed together in a flavorful homemade teriyaki sauce. It’s another great addition to the recipe collection!
With minimal ingredients, most of which you will probably have on hand, this casserole will be ready in about 1 hour.
Change up the grain and use quinoa if you prefer. Quinoa will add more fiber and protein to the overall meal. Cauliflower rice would also be great! Here I used basmati rice, but brown rice is an even smarter choice. Change up the combination of veggies from time to time. Try using spring peas or sliced red bell peppers.
I was amazed at how easy the teriyaki sauce was to make. I don’t think I’ll ever buy it in a bottle again! If you can, I would go with low-sodium tamari or soy sauce. Coconut amino’s has the lowest amount of sodium and is your best choice if you’re watching your sodium intake. I used a combo of regular tamari and coconut amino’s which helped reduce the sodium but still gave a bold flavor. It was delicious!
I couldn’t decide on which protein to use so I ended up using both tofu and tempeh. They are both very different in texture. Tempeh tends to be nutty in texture and flavor, whereas the tofu is tender. If you’re not a fan of tempeh’s texture, omit it and use a 14 oz. block of tofu instead. If you love tempeh and don’t want to use tofu, use 2 (8 oz.) packages of tempeh. I found that they both work well here and are equally as good. I would suggest doing whatever works best for your situation. If using tofu, do press it for a few minutes while the oven is preheating to remove some of the excess moisture.
Once everything has been cooked, baked and steamed, add it all together and mix well. You should have a little extra teriyaki sauce left over to drizzle over top once served in individual bowls.Print
TERIYAKI TOFU-TEMPEH CASSEROLE
A family style meal, ready in about an hour. I couldn’t decide on which protein to use so I used both. I ended up loving them both in this dish. Of course, use only one if you prefer (recipe will explain more).
- 10 oz. organic tofu (extra-firm or super firm), cubed
- 8 oz. tempeh, cubed
- 12 oz. combo of snow peas, baby carrots and broccoli florets or 1 bag (12 oz.) stir-fry vegetables (found in the produce section)
- 3 cups cooked rice of choice (quinoa or cauliflower rice would be great too)
- 3/4 cup tamari, low-sodium soy sauce or coconut amino’s
- 3/4 cup water
- 1/4 cup pure maple syrup, coconut sugar or pure cane sugar
- 1/2 teaspoon ground ginger or 1 teaspoon freshly grated
- 1/2 teaspoon garlic powder or 1 garlic clove, minced
- 2 T. cornstarch or 3 T. tapioca flour + equal amount of water
Preheat oven to 400 degrees F.
Prep tofu-tempeh: Drain tofu and place between a clean folded dish towel, place a medium pot on top for about 10 minutes to remove excess water. If using super firm tofu, skip this step. Once done, cube into 3/4 – 1 inch cubes. Cube the tempeh as well.
Make teriyaki sauce: In a small saucepan, add the tamari, water, maple syrup/sugar, ginger and garlic, bring to a boil, reduce heat and cook on low for 1 minutes. In a small bowl, mix together the cornstarch/tapioca powder with the water until smooth. Add the mixture to the teriyaki sauce and cook another minute, or until sauce thickens. Remove from heat, cover and set aside. If you like your teriyaki sauce on the sweeter side, add an extra tablespoon or two of your preferred sweetener.
Bake tofu-tempeh: In a medium size bowl, add tofu and tempeh, add about 3/4 cup of the sauce and gently toss to coat. Line a rimmed baking sheet with a silpat or parchment paper. Spread the tofu and tempeh evenly on the baking sheet. Place in oven on middle rack and bake for 40 minutes. Turn down oven to 350 degrees F.
Cook rice: Cook rice according to package directions. I used basmati rice here which only took 20 minutes total to cook. Rice may vary in cooking time, some take as long as 40 minutes. If making a longer cooking rice you may like to start it earlier.
Steam veggies: Steam the veggies using a bamboo steamer or whatever is your preferred method.
Combine everything: In a casserole dish, combine the rice, veggies, tofu-tempeh and more sauce leaving a little extra for serving, mix well to coat. Place dish in the oven for about 10 – 15 minutes to heat through if needed.
Serve: Place individual bowls and top with a little remaining sauce. Would also be great with a sprinkle of toasted sesame seeds over top. Enjoy!
Serves 4 generously, or 6 smaller portions
If you don’t care for tempeh, use a whole block (14 oz) of tofu instead. If you don’t care for tempeh, use 2 packages (8 oz) of tempeh.
Change up the veggies to suit your preference. Replace one of the ingredients with spring peas or red bell pepper.
Use quinoa if you don’t care for rice. I would suggest cooking 1 cup dried quinoa, according to package directions, for use with this recipe.