Tofu Teriyaki Casserole

Janelle Carss

Tofu Teriyaki Casserole

This sweet, tangy and savoury Tofu Teriyaki Casserole is a crowd-pleasing dump-and-bake meal that's loaded with veggies and protein! Weeknight friendly and a family favourite, it tastes just like a teriyaki stir fry but without all the hands-on time!

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Prep Time 10

Cook Time 50

Total Time 1

Servings: 6 servings

Course: Dinner, Main Course

Cuisine: Canadian, Japanese

Calories: 315

Ingredients Method Notes

Ingredients

½ cup soy sauce or tamari (low sodium is ideal)
3 tbsp coconut sugar or brown sugar
3 tbsp mirin (or 2 tbsp apple cider vinegar plus 1 tbsp agave)
5 cloves garlic, finely minced
2 tbsp ginger root, minced (use less if sensitive to heat)
1½ cups water
2 to 3 cups broccoli, cut into small florets
2 carrot, sliced diagonally
6 oz green beans, tips removed and sliced in half
1 13-oz block extra firm tofu, cubed
1 cup frozen shelled edamame, slightly thawed
1 cup white jasmine rice, rinsed
Option for serving: sesame or chili oil, sesame seeds, chopped green onion, soy sauce

Method

Preheat the oven to 375°F. Whisk the soy sauce, coconut sugar, mirin, garlic, ginger, and water together in a medium saucepan and bring to a gentle boil, covered, over high heat.
While the liquid heats up, spread the broccoli, carrots, green beans, tofu, and edamame evenly across a 9×13″ pan or casserole dish. Use a spatula to mix everything together until it is evenly distributed, then sprinkle the rinsed rice on top.
Remove the cooking liquid from the heat once it reaches a rapid simmer and pour evenly over the casserole dish. Use a spoon or spatula to make sure all pieces of rice are submerged. Cover the dish with aluminum foil and bake for 45 to 55 minutes, until the rice is cooked.
Remove from the oven and serve, garnishing with desired toppings. Enjoy!

Notes

Macros per serving (serves 6):

Calories: 315
Carbs: 47g
Protein: 20g
Fats: 7g

(I personally find 1½ servings to be a satisfying dinner)