Spring is all about light, bright meals — and this one ticks every box. Teriyaki Tofu with Spring Greens is quick, colourful, and perfect for when you want something that feels nourishing without weighing you down.
Golden, caramelised tofu cubes are coated in a glossy homemade teriyaki glaze (don’t worry, it’s a cheat’s version with pantry staples), then tossed with fresh spring greens. It’s vegan, budget-friendly, and ready in under 20 minutes — an ideal solo dinner.
🥗 Why this recipe works for you
- Plant protein power: Tofu provides complete protein and keeps you full.
- Gut-friendly fibre: Spring greens (broccolini, snow peas, spinach) support digestion.
- Balanced sauce: A little sweet, a little savoury, without the bottled sugar-bombs.
- Quick cook: Weeknight-friendly, but also good enough for a weekend plate.
🛒 Ingredients (Serves 1)
- 150g firm tofu, pressed and cubed
- 1 tsp olive oil (or sesame oil for extra flavour)
- 1 tsp sesame seeds (optional garnish)
Teriyaki Sauce (single-serve mix)
- 1 tbsp soy sauce
- 1 tsp honey (or maple syrup for vegan)
- ½ tsp rice vinegar (or white vinegar)
- ½ tsp grated ginger (or pinch of ground ginger)
- 1 small garlic clove, finely chopped
- 2 tbsp water
Spring Greens
- 3–4 broccolini stems
- ½ cup snow peas, trimmed
- 1 cup baby spinach
👩🍳 Step-by-Step Instructions
- Prep the tofu: Pat dry, cut into cubes. Heat oil in a pan, fry tofu until golden on all sides (about 6–8 mins).
- Make the teriyaki glaze: Mix sauce ingredients in a small bowl. Pour into the pan with tofu, simmer 1–2 mins until glossy and thickened.
- Steam the greens: Lightly steam broccolini and snow peas until just tender (still bright green). Toss spinach in at the end so it wilts.
- Assemble: Plate greens, top with saucy tofu, sprinkle with sesame seeds.
🔄 Swaps & Variations
- Protein swap: Sub chicken breast, prawns, or tempeh if tofu isn’t your jam.
- Carb boost: Serve over brown rice, quinoa, or soba noodles.
- Extra veg: Add asparagus, zucchini, or edamame for more spring crunch.
- Spice kick: Add chilli flakes or sriracha to the sauce.
❄️ Storage & Leftovers
- Best eaten fresh (the tofu keeps its crispy edges).
- If you do save some, store in the fridge up to 2 days. Reheat gently in a pan with a splash of water.
- Extra sauce can be made in bulk and kept in the fridge for up to 1 week.
⚡ Nutrition Per Serve (approx.)
- Calories: ~320
- Protein: 20g
- Fat: 14g
- Carbs: 28g
- Fibre: 7g
💡 Plan4One Tip
Tofu is your best mate in spring — cheap, protein-rich, and easy to portion. Buy a block, slice it into four, and suddenly you’ve got four ready-to-go single-serve dinners.
🌟 Your Turn
Would you enjoy this as a light dinner, or bulk it out with noodles/rice for a bigger meal? Let me know below! And if you’re vibing these spring recipes, don’t forget to share with a friend and subscribe to Plan4One for more solo-friendly cooking inspiration.
