Miso-Glazed Black Bean Tofu with Sesame Veggies
Silky tofu glazed in a savory-sweet miso sauce, paired with stir-fried broccoli and carrots for a vibrant, protein-packed meal. This japanese-inspired vegetarian (gluten-free, high protein) ready in about 33 minutes pairs pressed and cubed extra-firm tofu, white miso paste, maple syrup for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz, pressed and cubed extra-firm tofu
- 2 tbsp white miso paste
- 1 tbsp maple syrup
- 1 tsp rice vinegar
- 1 tsp sesame oil
- 2 cups broccoli florets
- 1 cup, thinly sliced carrots
- 2, minced garlic cloves
- 1 tbsp soy sauce
- 1 tsp cornstarch
Instructions
- Step 1: In a small bowl, whisk together miso paste, maple syrup, rice vinegar, and 1 tsp sesame oil until smooth.
- Step 2: Heat 1 tbsp oil in a large skillet over medium-high heat. Add tofu cubes and cook for 4-5 minutes per side until golden brown. Remove tofu and set aside.
- Step 3: Add remaining 1/2 tbsp oil to the skillet. Stir-fry broccoli and carrots for 5 minutes until bright green and crisp-tender. Add minced garlic and cook for 30 seconds until fragrant.
- Step 4: Stir in soy sauce and the miso glaze. Bring to a gentle simmer, then add cornstarch mixed with 2 tbsp water to thicken the sauce.
- Step 5: Return tofu to the skillet, coating evenly with sauce. Cook for 2 more minutes until sauce is glossy and adheres to the tofu. Serve immediately with steamed rice.
Frequently asked questions
How long does Miso-Glazed Black Bean Tofu with Sesame Veggies take to make?
Total time is about 33 minutes (15 min prep + 18 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Miso-Glazed Black Bean Tofu with Sesame Veggies?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep white miso paste from drying out.
Can I substitute ingredients in Miso-Glazed Black Bean Tofu with Sesame Veggies?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Miso-Glazed Black Bean Tofu with Sesame Veggies for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Miso-Glazed Black Bean Tofu with Sesame Veggies gluten-free?
Yes — this recipe is tagged gluten-free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
My favorite tofu recipe. The glaze caramelized beautifully.
- ★★★★★
A must-try for vegetarians! The black bean sauce was rich and savory.
- ★★★★★
Authentic flavors, and the tofu was so tender. Made for my family, they were impressed.
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