Baked Tofu and Veggie Teriyaki Stir-Fry

 

 

Are you ready to kick up your nutrient intake and savor the goodness of a vibrant platter of baked tofu, crisp veggies, and the alluring flavors of teriyaki sauce? This post is the perfect blend of a scrumptious recipe with a focus on health and beauty benefits for the plant-based community, particularly those with a soft spot for maintaining luscious, curly locks. Read on to learn more about this recipe for ‘Baked Tofu and Veggie Teriyaki Stir-Fry’.

Unveiling the Goodness of Tofu and Veggie Teriyaki

Q: How does a tofu stir-fry contribute to a plant-based diet?

A: Rich in plant-based protein, vitamins, and minerals, this recipe not only delights the taste buds but also significantly boosts the nutritional value of your meals. Tofu, when combined with an assortment of veggies in a vibrant stir-fry, creates a medley that provides a balanced source of nutrients.

Q: What are the specific beauty benefits of this dish?

A: Tofu is a fantastic source of iron and calcium, essential for maintaining healthy and luscious hair, and its high protein content aids in strengthening and growing hair. Including veggies like bell peppers, broccoli, and carrots contribute to adding antioxidants and vitamins that promote glowy skin and healthy hair texture.

Q: Why choose a baked method for tofu preparation?

A: Baking tofu ensures a firmer texture that’s ideal for absorbing the stir-fry sauce without losing its shape or crumbling. The added step of baking enhances the overall taste and mouthfeel of the tofu, making it the star of this dish.

Q: Which vegetables pair best with the dense texture of baked tofu?

A: Vegetables that retain a slight crunch after cooking, such as bell peppers, snap peas, and water chestnuts, complement the baked tofu perfectly. Their textures create a delightful contrast in every bite.

Piquing Beauty Enthusiasts’ Interest

Nutrient Spotlight: Ingredients for Luscious Curly Locks

The beauty benefits of the ingredients in this teriyaki stir-fry are not just a myth; they are rooted in science. Tofu, when baked, is a source of important minerals like iron and calcium, which are vital for hair health, especially for individuals with curly hair that may be more prone to dryness and breakage.

The rainbow of vegetables in this dish is also a treasure trove of nutrients. Bell peppers, for instance, are rich in vitamin C, which is essential for collagen production and promoting hair strength. Broccoli brings a hefty dose of vitamins A and C that keep your skin and scalp healthy.

Carrots are known for beta-carotene, an antioxidant that our body turns into vitamin A, promoting a healthy scalp and good vision. Together, these ingredients form a powerhouse for plant-based beauty, fueling not just your body but also your curls with the nutrition they crave.

Curly Hair Love: A Recipe for Hair Care

Curly hair has unique needs, and caring for it extends beyond styling products. A nutrient-rich diet is key to keeping those waves and curls in top condition. Including plant-based dishes like this teriyaki stir-fry ensures that you are nourishing your hair from within. The proteins from tofu, combined with the vitamins from the veggies, provide the perfect recipe for curly hair care.

Baked Tofu and Veggie Teriyaki Stir-Fry with Brown Rice

Serves 4 | Prep Time 15 minutes | Cook Time 25 minutes

Ingredients

• 1 block extra-firm tofu, pressed and cut into cubes
• 1 tablespoon cornstarch
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon ginger, peeled and minced
• 1/4 cup low-sodium vegetable broth
• 3 tablespoons low-sodium teriyaki sauce
• 1 tablespoon agave nectar (optional)
• 1 tablespoon cornstarch, for slurry
• 2 tablespoons water, for slurry
• 1 tablespoon sesame oil
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup sliced carrots

Instructions

Baking The Tofu

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

In a bowl, combine the cubed tofu with 1 tablespoon of cornstarch until the tofu is coated.

Spread the tofu evenly on the lined baking sheet and bake for 25-30 minutes, flipping once halfway through, until golden and crisp.

Preparing the Teriyaki Sauce

In a small bowl, whisk together the soy sauce, rice vinegar, garlic, ginger, and vegetable broth. Place a small saucepan over medium heat and pour in the mixture.

Allow it to heat up and simmer for a few minutes. Add the agave if using.

In a separate small bowl, mix the cornstarch and water to form a slurry. Add the slurry to the teriyaki sauce and whisk until it thickens. Once thickened, remove from heat.

Stir-Frying the Veggies

In a wok or large skillet, heat the sesame oil over medium-high heat.

Add the bell pepper, broccoli, and carrots. Stir-fry for about 5-7 minutes, or until the veggies are tender but still crisp.

Bringing it All Together

Add the baked tofu to the wok with the veggies and pour the teriyaki sauce over. Gently toss until everything is well coated and heated through.

Serve the teriyaki stir-fry over a bed of brown rice and enjoy a burst of flavor and nutrition in every delightful bite.

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