Introduction:

Teriyaki Tofu Stir-Fry is a vibrant and delicious plant-based dish that combines crispy tofu with a sweet and savory teriyaki sauce, alongside colorful vegetables. This recipe is perfect for those looking for a high-protein, vegan-friendly meal that doesn’t sacrifice flavor. The tofu soaks up the rich teriyaki glaze, creating a perfect balance of textures — crunchy on the outside, tender inside.

Loaded with a variety of fresh veggies, this stir-fry is not only satisfying but also packed with vitamins, minerals, and antioxidants. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, this dish is quick to make and customizable to your taste preferences.

Pair it with steamed rice or noodles for a complete, wholesome dinner that your whole family will love.

How to Make Delicious Teriyaki Tofu Stir-Fry:

Cook Time:

Prep: 10 minutes

Cook: 15 minutes

Total: 25 minutes

Nutritious details:

• Excellent source of plant-based protein from tofu
• Rich in fiber and antioxidants from fresh vegetables like bell peppers, broccoli, and snap peas
• Low in saturated fat and cholesterol-free
• Provides essential vitamins A, C, and K
• Teriyaki sauce adds flavor without excessive calories when homemade or used in moderation

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 2 tbsp vegetable oil or sesame oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 1/4 cup teriyaki sauce (store-bought or homemade)
• 1 tsp sesame seeds (optional)
• 2 green onions, sliced (optional)
• Cooked steamed rice or noodles, to serve

Detailed Instructions:

1. Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes, turning occasionally until all sides are golden and crispy. Remove tofu and set aside.
3. In the same pan, add remaining oil. Sauté garlic and ginger for 30 seconds until fragrant.
4. Add broccoli, bell pepper, and snap peas. Stir-fry for 5-6 minutes until veggies are tender-crisp.
5. Return tofu to the pan and pour teriyaki sauce over the mixture. Toss to coat evenly and cook for another 2 minutes until heated through and sauce thickens slightly.
6. Sprinkle with sesame seeds and sliced green onions before serving.
7. Serve over steamed rice or noodles for a complete meal.

Expert Tips:

• For extra crispiness, coat tofu cubes lightly in cornstarch before frying.
• Use low-sodium teriyaki sauce or make your own to control sugar and salt levels.
• Swap vegetables based on seasonality or preference—snap peas, carrots, mushrooms, or baby corn work great.
• To make it gluten-free, ensure your teriyaki sauce is gluten-free or use tamari instead of soy sauce.
• Garnish with fresh cilantro or chili flakes for an extra flavor kick.

Conclusion:

Teriyaki Tofu Stir-Fry is a quick, nutritious, and flavorful dish that’s perfect for busy weeknights or meal prep. The combination of crispy tofu, vibrant vegetables, and sweet-savory sauce makes this meal a crowd-pleaser, whether you’re vegan or simply looking for a healthier dinner option. Enjoy it with your favorite grains and savor the wholesome goodness packed into every bite!