Easy Sesame Tofu with Teriyaki Vegetables


This is the meal we make whenever we are hungry for Hunan! This delicious dish goes wonderfully over steamed brown rice.

Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
6 servings


  • cooking spray

  • 1 large green bell pepper, thinly sliced

  • 1 large red bell pepper, thinly sliced

  • 1 cup chopped onion

  • 1 ½ (14 ounce) packages extra-firm tofu

  • ¾ cup sesame seeds, divided

  • 16 fluid ounces teriyaki sauce

  • ½ cup honey, or more to taste

  • 3 cups cooked brown rice, or more to taste


  1. Spray a skillet with cooking spray and heat over medium heat. Add bell peppers and onion and cook, stirring occasionally, until vegetables are slightly tender, about 5 minutes.

  2. Meanwhile, slice tofu widthwise into 1/4-inch thick slices. Spray a second skillet with a little cooking spray to ensure all surfaces are coated. Lay tofu slices side by side in a flat layer in the skillet; you will have to work in batches. Sprinkle exposed side of each tofu piece with sesame seeds.

  3. Cook over medium heat until tofu is firm, 3 to 5 minutes. Flip each piece of tofu over with a fork. Sprinkle the cooked side of the tofu with sesame seeds and cook until firm and browned, 3 to 5 minutes longer. Remove tofu from the skillet and set aside. Repeat to cook remaining tofu.

  4. Stir teriyaki sauce and honey together in a bowl. Add remaining sesame seeds (there should be at least 1/2 cup left) to the sauce. Pour sauce over the vegetables in the pan and heat on low heat until the sauce thickens slightly, about 5 minutes.

  5. Serve vegetables with sauce over brown rice and top with sesame tofu.

Cook's Note:

Instead of tofu, you can substitute fake chicken strips or seitan. Refrigerated, extra-firm tofu works best for this recipe-make sure to cook it until it is crispy!

Nutrition Facts (per serving)

483 Calories
15g Fat
73g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 483
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2g 11%
Sodium 3694mg 161%
Total Carbohydrate 73g 26%
Dietary Fiber 6g 21%
Total Sugars 40g
Protein 20g
Vitamin C 59mg 296%
Calcium 565mg 43%
Iron 10mg 58%
Potassium 655mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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