Teriyaki Tofu and Root Vegetables


I use carrots, parsnips and daikon, but feel free to substitute your favorite roots. You will need a total of about 1 pound of vegetables. Menu plan: While the tofu is simmering, cook up some quick brown rice and make a simple watercress, cucumber and orange salad tossed with brown rice vinegar and a drizzle of olive oil.

  • 4Servings


  • 1 1/2 cups apple juice or cider
  • 1/4 cup tamari or soy sauce
  • 2-inch piece ginger, peeled and cut into 3 pieces
  • 3 cloves garlic, peeled
  • 2 Tbs. maple syrup
  • 1 lb. extra-firm tofu
  • 2 medium carrots, peeled and cut into 1-inch pieces
  • 1 medium parsnip, peeled and cut into 1-inch pieces
  • 5-inch chunk daikon, peeled and cut into 1-inch pieces (see glossary, p. 99)
  • 1 Tbs. vegetable or peanut oil
  • 1 Tbs. sesame seeds
  • 2 Tbs. chopped fresh cilantro


Bring large pot of lightly salted water to a boil.

In medium saucepan, combine apple juice, tamari, ginger, garlic and maple syrup. Place tofu on its side and cut into 4 even slabs. Cut each slab on diagonal into triangles. You should have 8 triangles. Add tofu to saucepan and bring liquid to a boil. Reduce heat and simmer 10 minutes. Remove tofu, set on plate and pat dry. Reserve marinade.

Add carrots, parsnip and daikon pieces to boiling water. Cook until vegetables are just tender, about 8 minutes. Drain and set aside.

In large nonstick skillet, heat oil over medium-high heat. Add tofu and cook until golden brown, about 3 minutes per side. Remove to plate.

Pour reserved marinade into skillet and bring to a boil. Add dissolved arrowroot and stir continuously until mixture thickens, about 1 minute. Stir vegetables and tofu into glaze and toss to coat.

Transfer mixture to serving platter or 4 individual plates. Sprinkle with sesame seeds and cilantro and serve.

Nutrition Information

  • Calories: 244
  • Carbohydrate Content: 34 g
  • Fat Content: 8 g
  • Fiber Content: 4 g
  • Protein Content: 8 g
  • Sodium Content: 876 mg