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Teriyaki Tofu
with pineapple / bell peppers / quinoa

Active: 25 min Total: 40 min
This skillet meal is Hawaiian-inspired with pan-seared tofu "steaks", bell peppers, and pineapple. Topped with teriyaki sauce, the entire dish has a great balance of sweet and savory flavors.


Teriyaki Sauce:
  • Garlic - 2 cloves , chopped
  • Ginger, fresh - 2 tsp , grated
  • Brown sugar - 3 Tbsp
  • Soy sauce, low-sodium - 3 Tbsp
  • Water - 1/2 cup + 1 Tbsp
  • Vinegar, rice - 1 Tbsp
  • Cornstarch - 2 tsp
  • Oil, toasted sesame - 2 tsp
Coconut Quinoa:
  • Quinoa, uncooked - 3/4 cup
  • Stock, any type - 3/4 cup
  • Coconut milk, light - 3/4 cup
Teriyaki Tofu with Pineapple and Bell Peppers:
  • Tofu, extra-firm - 16 oz , sliced into 1/2" / 1.3 cm "steaks" (vacuum-packed preferable)
  • Onions, medium and red - 1 , cubed
  • Bell peppers, red - 1 , cubed
  • Bell peppers, green - 1 , cubed
  • Green onions - 2 stalks , chopped, green and white parts combined
  • Pineapple, fresh or canned and drained - 1 1/2 cups , cubed
  • Oil, cooking - 1 Tbsp


  1. Tofu - If tofu is packaged in water, press out liquid first, like in this video. Then slice into 1/2” / 1.3 cm thick slices, like “steaks”. (Can be done 1 day ahead)
  2. Onions / Bell peppers (both colors) - (If prepping right before cooking, get oven heating before continuing with prep.) Prep as directed and combine. (Can be done up to 5 days ahead)
  3. Make coconut quinoa - (Skip if made ahead for Tuesday.) Combine quinoa with stock and coconut milk in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  4. Make teriyaki sauce - (Skip if made ahead for Tuesday.) Chop garlic. Grate ginger. In a small saucepan, combine garlic, ginger, sugar, soy sauce, first portion of water, and vinegar. Simmer on medium heat until sugar dissolves, ~3 minutes. Whisk together cornstarch and second part of water. Add cornstarch mixture to sauce and continue cooking until sauce thickens, ~2 minutes more. Stir in toasted sesame oil. (Can be done up to 5 days ahead)
  5. Green onions - Chop green onions. (Can be done 1 day ahead)
  6. Pineapple - If using fresh pineapple, cube. If using canned pineapple, drain.

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  1. Heat oven to 425F / 218C degrees.
  2. Season tofu with some salt and pepper.
  3. Heat a skillet over medium-high heat. Add cooking oil and then sear tofu on both sides until golden brown. (Do this in batches if needed.)
  4. Place tofu around the sides of the skillet (it’s okay if it’s overlapping a bit). Place onions, bell peppers, and pineapple in the center of the skillet and over the top of tofu.
  5. Transfer skillet to the oven and bake until onions and peppers are tender but still have some crunch, 12 to 15 minutes.
  6. In the last minute of cooking, pour half the teriyaki sauce over the tofu and onions / bell peppers / pineapple. (Reserve the other half of the sauce for serving.)
  7. If quinoa was made ahead, reheat in the microwave.
  8. Serve tofu, onions, bell peppers, and pineapple over quinoa. Drizzle any remaining teriyaki sauce over top. Finish with green onions.



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