Teriyaki Tofu

For a while now I have been making changes to my food intake that are going to make a more positive impact on my own health as well as the planet. Since taking part in The Veg Pledge last November, I am consuming less meat and dairy produce than ever before, and opting for more plant-based alternatives where ever and whenever they are available. Though being gluten intolerant does make these choices a little tricky at times, I still feel content that my way of living is creating a small difference to the environment.

Won’t rattle away too much more about that for now. Though I do feel very passionate about encouraging others to adopt little changes like this to help make our futures brighter on this earth overall.

So with these thoughts in mind, I am revamping my cupboard stables and creating new quick and simple recipes that include plant-based alternatives that maintain the flavour and pack in plenty of nutritional value! Even though I already have a few vegan/plant-based recipes already, there are a few new favourites that I have discovered that I am so keen to share with you all to try out for yourselves.

The first one is Teriyaki Tofu which has fast become a firm favourite of mine. This dish keeps the traditional taste of Japanese cuisine and puts a healthy twist on it as well as using purely plant-based ingredients for it.


What exactly is tofu? 

For those of you who may never have come across or tried tofu before, I thought that it would be a good idea to add a quick round-up of what it is and how beneficial it can be to your daily food intake.

Derived from soya beans, tofu was first discovered in China by curdling fresh soya milk, pressing it into a solid block and then cooling it. It was introduced to Japan and then much later on to the Western World. This plant-based food is a fantastic source of protein, containing all eight essential amino acids. It is also an excellent source of iron and calcium, among other vitamins and minerals.

Follow this link here to find out more information on the benefits.


  • 1/3 block of extra firm tofu
  • 80g rice (cooked)
  • 80g edamame beans
  • 40g mushrooms
  • 1 spring onion
  • Handful of cashews
  • 4 tbsp (GF) teriyaki sauce
  • 1 tsp honey/maple syrup
  • 1 1/2 tbsp olive oil



  • Start by peeling and chopping up the mushrooms and spring onion.
  • Turn the stove onto a medium heat and add one tablespoon olive oil to a large frying pan.
  • Next cut the tofu into small squares or bite-sized chunks and add to the pan along with the mushrooms and onion.
  • Stir for around a minute then add 2 tablespoons of teriyaki sauce over all the ingredients.
  • Now add the rice and edamame beans to the mix and stir in well.
  • Pour the remainder of the teriyaki sauce, olive oil and honey/maple syrup over the ingredients, making sure that all of the pan is covered evenly.
  • Turn the heat to a low and leave to cook for around 2-3 minutes.
  • Whilst you wait, chop the cashews up and either pop into the pan straight away to allow them to go golden or wait to sprinkle them over when you are ready to serve.
  • Once you notice the tofu turning a nice golden colour, turn off the heat and prepare a bowl or dish to serve immediately.


Would love to hear your thoughts about this one as well as the hot topic that is going ‘vegan/plant-based’ think I might end up writing a separate post about it at some point but it would be really helpful to find out what you think about it!

As always, if you do try this recipe or any of my other creations remember to take a photo and share on Instagram using the hashtag #thegrowingbutterfly and tag me in it!


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