Teriyaki Tofu-Tempeh Casserole
A quick, protein-rich vegan casserole featuring baked tofu and tempeh, colorful vegetables, and a luscious homemade teriyaki sauce. Perfect for meal prep, weeknight dinners, or family-style meals, this dish is healthy, satisfying, and packed with plant-based goodness.
Equipment
- 9×13-inch casserole dish
- Medium pot (for pressing tofu)
- Small Saucepan
- Steamer basket or microwave-safe dish for steaming vegetables
- Mixing bowls (2)
- Spoon or spatula (for tossing)
Ingredients
For the Casserole:
- 10 oz extra-firm or super-firm tofu cubed
- 8 oz tempeh cubed
- 12 oz mixed vegetables snow peas, broccoli florets, baby carrots
- 1 cup long-grain rice or 3 cups cooked rice/quinoa/cauliflower rice
For the Teriyaki Sauce:
- 1 cup water
- ½ cup tamari or low-sodium soy sauce or coconut aminos
- ½ cup pure maple syrup or 1/3 cup cane sugar/coconut sugar
- ½ tsp ground ginger or 1 tsp freshly grated
- ½ tsp garlic powder or 1 garlic clove, minced
- 2 tbsp cornstarch or 3 tbsp tapioca flour + equal amount of water for slurry
Instructions
- Preheat the Oven: Start by setting your oven to 400°F (205°C). Preheating is crucial as it ensures the tofu and tempeh bake evenly, achieving a golden exterior while staying tender inside. A fully preheated oven prevents sogginess and allows the teriyaki sauce to caramelize slightly on the protein for maximum flavor.
- Prepare the Tofu: Drain the tofu and wrap it in a clean, folded dish towel. Place a medium pot or another heavy object on top to press out excess moisture for about 10 minutes. Removing water allows the tofu to soak up the teriyaki sauce more effectively and keeps it from releasing liquid during baking. Once pressed, cut the tofu into ¾–1 inch cubes, making sure all pieces are uniform for even cooking.
- Cube the Tempeh: While the tofu presses, slice the tempeh into cubes matching the size of the tofu. Tempeh provides a nutty flavor and firm texture that complements the tofu.Keeping the pieces uniform ensures that every cube bakes evenly and absorbs the sauce consistently. Set aside after cubing.
- Make the Teriyaki Sauce: In a small saucepan, combine 1 cup water, ½ cup tamari (or soy sauce/coconut aminos), ½ cup maple syrup (or alternative sweetener), ½ teaspoon ground ginger (or 1 teaspoon freshly grated), and ½ teaspoon garlic powder (or 1 minced garlic clove). Heat over medium, stirring occasionally until it reaches a gentle boil. In a small bowl, mix 2 tablespoons cornstarch (or 3 tablespoons tapioca flour) with an equal amount of water to form a smooth slurry. Slowly whisk the slurry into the simmering sauce and cook for 1–2 minutes until it thickens into a glossy, pourable consistency. Taste and adjust sweetness or saltiness as desired. Cover and set aside.
- Coat the Tofu and Tempeh: Place the cubed tofu and tempeh into a 9×13-inch casserole dish. Pour about 1 cup of the teriyaki sauce over them and gently toss with a spatula until all pieces are lightly coated. Handle the tofu carefully to avoid breaking the cubes. Coating the protein thoroughly ensures each bite is flavorful and well-marinated before baking.
- Bake the Tofu and Tempeh: Transfer the casserole dish to the preheated oven and bake at 400°F for 20–25 minutes. Halfway through, gently stir or rotate the dish to promote even browning. The tofu and tempeh should develop lightly golden edges and a firm texture while staying moist inside. After baking, reduce the oven temperature to 350°F to prepare for the final bake if needed.
- Cook the Rice: While the tofu and tempeh bake, prepare 1 cup of rice according to package instructions. Basmati or long-grain rice works best, though quinoa or cauliflower rice can be used for variety. Ensure the rice is fluffy and fully cooked before combining with the casserole components. Properly cooked rice provides a perfect base to absorb the teriyaki sauce and balance the dish.
- Steam the Vegetables: Prepare 12 oz of mixed vegetables, such as broccoli florets, baby carrots, and snow peas. Steam them until tender-crisp using a bamboo steamer, a microwave-safe dish, or a pot with a steaming basket. Steaming preserves the vibrant color, nutrients, and natural crunch of the vegetables. Avoid overcooking; they should maintain a slight firmness for texture contrast with the tofu and tempeh.
- Assemble the Casserole: Remove the baked tofu and tempeh from the oven. Push them to one side of the casserole dish. Add the cooked rice to the empty side, followed by the steamed vegetables.Pour the remaining teriyaki sauce over the top, reserving a small portion for serving. Gently toss the ingredients together to ensure even coating while keeping the vegetables intact. This creates a colorful, well-balanced, and visually appealing dish.
- Final Bake (Optional): For extra melding of flavors, return the fully assembled casserole to the oven at 350°F, uncovered, for 10–15 minutes. This step allows the rice to absorb more sauce and enhances the overall warmth of the dish. If serving immediately, this step may be skipped without compromising taste or texture.
- Serve and Garnish: Scoop the casserole into individual bowls and drizzle with the reserved teriyaki sauce for added flavor. For an optional finishing touch, sprinkle toasted sesame seeds or chopped green onions on top. Serve hot, enjoying a nutrient-packed, protein-rich, fiber-filled vegan meal that’s perfect for weeknight dinners, meal prep, or family-style gatherings.
Notes
- Protein Options: If tempeh isn’t preferred, substitute with an extra block of tofu for a fully tofu-based casserole.
- Vegetable Flexibility: Swap or add vegetables like asparagus, bell peppers, baby corn, shelled edamame, or water chestnuts to suit taste and seasonal availability.
- Grain Alternatives: Use quinoa, brown rice, or cauliflower rice instead of long-grain rice; adjust cooking times per package instructions.
- Sweetness Adjustments: Adjust teriyaki sauce sweetness with extra maple syrup or sugar according to preference.
- Meal Prep Friendly: This casserole is ideal for batch cooking; components can be prepped ahead and baked when ready.
