Teriyaki Tofu with Shiitake Mushrooms and Soba Noodles

This vegan friendly recipe is the perfect balance of everything you need for a delicious and filling meal. You could buy the teriyaki sauce straight from the supermarket, but have a go at this easy homemade recipe and we don't think you'll be disappointed.

Teriyaki tofu


400 g/ 14 oz. block of firm tofu, drained

150 g/5 oz. fresh shiitake mushrooms, sliced

I teaspoon sesame seed oil 250 g/8 oz. soba noodles vegetable oil, for frying

4 spring onions/scallions, finely sliced

1 teaspoons toasted black or white sesame seeds

Teriya sauce

6 tablespoons light soy sauce (or 5 tablespoons gluten-free tamari)

6 tablespoons mirin (look for the brands made without added sugar)

6 tablespoons sake or water

½ teaspoons sesame seed oil

3 garlic cloves, chopped

4cm/1 ½ inch piece of ginger peeled and chopped


Wrap the drained tofu block in a clean dish towel, sit on a plate with a wooden board ( or other weighted object) on top and leave for 20 minutes to slowly press out any excess water.

To make the teriyaki sauce, combine together the soy sauce, mirin, sake (or water), sesame seed oil, garlic and ginger in a bowl and set aside.

When the tofu has been drained, cut the block into 2.5 cm/ 1 inch cubes.

Put a large frying pan/skillet over high heat, add in the teriyaki sauce and all the tofu. Cook on a high heat, turning the tofu now and again for 4 minutes until the sauce has reduced a little. Turn off the heat and set to one side.

Put a large pot of water on to boil. While that is heating up, add 3 tablespoons of sunflower oil to another frying pan/skillet and put over high heat. Add in the mushrooms and fry over medium heat for 4 minutes until golden. Remove and stir into the teriyaki tofu.

Add the soba noodles to the water and cook as per the packet instructions, but test them 2 minutes before they are due to be ready - they should be just a little al dente. Drain thoroughly and add to the pan/skillet with the tofu and mushrooms and put over high heat. Toss gently until hot and the noodles have absorbed the sauce. Add in most of the sliced spring onions/scallions, then serve in bowls with the remaining spring onions/scallions and sesame seeds scattered over.


For more balanced and healthy recipes, check out Bowl Food.


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