Grilled tofu is a great WFPB protein addition to a bento box.
Recently I created a meal plan featuring a bento box for my grandsons. They are used to getting those home delivery kits and are up to the challenge. They are not WFPB so I had to come up with WFPB versions of their favorites.
One of their favorites is is California rolls with real crab.
I am so humbled to know I can teach them how to make their favorite foods and have a place to put the recipes.
Consider making the bento box yourself and check out the meal plan.
However this tofu with walnuts is a great entrée with a side of rice, some vegetables and maybe crispy wontons or Miso soup with mixed greens. The only thing you are missing is the pretty box!
Baked Tofu with Teriyaki glaze
The tofu is placed in a grill a few minutes to get some grill marks then placed in the oven to finish off. bakes for 15 makes the texture a little more substantial. The tofu also takes in the sauce and flavors the tofu. The glaze is brushed on half way through cooking time to avoid burning.
Print Recipe
Equipment
- Baking pan
Ingredients
- 1 tub Extra firm tofu
- 1 TBSP Olive or coconut oil To avoid sticking
- 4 Green onions
- 2 Lemons or limes For garnish
- 1 Cup Teriyaki Glaze See vegan recipe
- 1/2 Cup Walnuts
- 1 Broccoli crown About 1 cup cut
Instructions
- Preheat oven to 400°F.
- Prepare tofu. Place on a shallow bowl lined with several layers of paper towels. Place the block of tofu on the paper, top with a saucer and weight it down with a ziploc bag of water, can or bowl of water. Let drain for 10-15 minutes. Slice into 1/2" slices.
- Prepare teriyaki sauce. (Recipe link is in the intro).
- Wash broccoli and cut into florets. Place in a covered baking dish with 1/2" of water.
- Spray grill pan with a little oil and place over medium heat. When hot, Place slices in pan and let cook for 5 minutes each side. Place tofu in a baking dish and brush on about 1/3 of the sauce (as needed) to ensure all of tofu is covered.
- Place remaining sauce in a small covered dish. Add walnuts to the sauce. add covered dish to the oven to heat and to glaze the walnuts.
- Bake tofu at 400°F for 15 minutes. A little caramelization is a good thing!
- Cut broccoli into florets. Place in a covered casserole dish with a 1/4" of water. Sprinkle with a little salt. Add to oven after tofu has been in for 5 minutes.
- Trim and cut green onions on a 1/4" diagonal slice.
- Cut lemons into quarters.
- Place tofu on a serving place. Drain broccoli and toss with walnut and teriyaki sauce. Pour over tofu.
- Top with green onions. Garnish with lemon. A sprinkle of black sesame seeds can add a little contrast but is totally optional.
Notes
This is a Snap Pea Sheep recipe.
This recipe calls for a Teriyaki glaze. Refer to Basic Asian Soy Sauce variations and select the teriyaki glaze. You may need to double the recipe.
Cedar wraps can be used to avoid using oil and they impart a nice smoky flavor to the tofu.
The key is to keep the tofu moist until the glaze is applied. Keep a spray bottle of water nearby and will spray to dampen food as needed.
An alternative to the tofu is cauliflower or squash.
Cauliflower: Cut cauliflower into 1/4" steaks". Place the steaks in your baking pan. Baking time will take 20 minutes at 400°F then another 10 minutes after the glaze is applied. Spray with water several times during the first 20 minutes to keep the cauliflower moist.
Butternut squash: Bake the whole squash in the oven for 30 minutes. Remove and slice to separate the bulb from the neck. Set bulb aside for another use.
Allow to cool for about 10 minutes or until you can handle it. (Could be baked the day before). Peel and slice into 1/4" steaks". Place the steaks in your baking pan. Baking time will take 10 minutes at 400°F then another 10 minutes after the glaze is applied. You may need to spray several times during the first 10 minutes to keep the squash moist. 
