Ornish Tofu Teryaki Recipe
Serving Size: 1 cup
Prep: 30 min
Cook: 20 min
Ready: 50 min
Sweet, spicy, and savory flavors come together in this Japanese-inspired vegan stir-fry. Tofu is marinated with fresh ginger, garlic, tamari, and sake then simmered with meaty shiitake mushrooms and bright green broccoli florets. If shiitakes are not available, use cremini or white button mushrooms, or a combination of your favorite fresh mushrooms.
1 CUP unseasoned sake
1 CUP mirin (sweet rice wine)
¾ CUP water
1/3 CUP reduced-sodium tamari or soy sauce
1 TABLESPOON fresh ginger root peeled and finely chopped
1 TABLESPOON fresh garlic pressed or minced
1 ½ LB extra-firm tofu cut into ½ inch cubes (6 cups)
4 CUPS fresh shiitake, cremini, or white mushrooms, or a combination stems removed, quartered (1 lb)
1 CUP onion peeled and coarsely chopped
3 TABLESPOONS sweet rice flour or cornstarch
¼ CUP water
1 LARGE HEAD broccoli or 4 cups florets
1/3 CUP scallions thinly sliced (optional)
3 CUPS cooked brown rice (optional, for serving)
1. Preheat oven to 350ºF. In a large bowl, combine sake, mirin, 3/4 cup water, tamari or soy sauce, ginger and garlic. Add the tofu, stirring to coat. Marinate for at least 30 minutes. (Tofu can be marinated for several hours, or overnight.) After marinating, strain the tofu, reserving the marinade.
2. Line a baking sheet with parchment paper. Spread tofu cubes evenly over baking sheet. Bake until tofu is lightly browned, about 30 minutes. Remove from oven and set aside.
3. Place a steamer basket in a saucepan and add water to just below the bottom of steamer basket. Over high heat, bring water to a boil. Add broccoli florets. Cover and cook until broccoli is just tender, about 3 minutes. Remove basket and rinse broccoli quickly with cold water. Drain and set aside.
4. In a large, heavy-bottomed saute pan over medium-high heat, bring mushrooms, onions and 3/4 cup of the reserved tofu marinade to a simmer. Simmer, stirring frequently, until mushrooms are softened and onions are translucent, about 7–10 minutes.
5. Add remaining marinade, bring to a simmer and cook for 3 to 4 minutes to evaporate the alcohol from the mixture.
6. In a small bowl, whisk sweet rice flour or cornstarch with ¼ cup water until smooth. Whisk this mixture into the mushrooms and cook until glossy and thickened, 1–2 minutes. Add tofu, broccoli, and scallions, if using, reserving about 1 tablespoon of scallions for garnish. Cook, stirring frequently until tofu and vegetables are heated through.
7. Serve over rice, if using. Garnish with reserved scallions.
Sake, Mirin and Tamari
Sake is a mild-flavored Japanese rice wine. To avoid adding extra sodium to your stir-fries, use an unseasoned sake sold for drinking, rather than a “cooking” sake. Mirin is similar to sake, but sweetened and lightly seasoned for use in cooking. It is widely available in the Asian groceries section of most supermarkets. Tamari, like soy sauce, is a thin, dark sauce made from fermented soybeans. Unlike many commercial soy sauces, however, it does not usually contain wheat. (Always check the label to be sure if you need a wheat-free product.) We recommend looking for reduced-sodium tamari.
Sweet Rice Flour
Sweet rice flour, made from finely ground glutinous or “sticky” rice, adds thickness and body to sauces and soups. Check the label before purchasing, as “sweet rice flour” is not the same as regular rice flour. (“Sweet rice” refers to the type of rice; it does not contain added sugar.) Look for it in the Asian products, gluten-free, or specialty flours section of your supermarket. We’ve had good results using Koda Farms’ Mochiko Blue Star brand as well as Bob’s Red Mill Sweet Rice Flour. Arrowroot or cornstarch can be substituted if you can’t find sweet rice flour.
Sake (1 CUP)
Mirin (1 CUP)
Reduced-sodium tamari (1/3 CUP)
Fresh ginger root
Extra firm tofu (1 1/2 LBS)
Fresh shiitake, cremini, or white mushrooms, or a combination (1 LB)
Broccoli or 4 cups florets (1 HEAD)
Scallions (1 BUNCH)
Cooked brown rice, optional (3 CUPS)
For more Ornish recipes, visit the online Recipedia.
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