Teriyaki Tofu Stir Fry Recipe

Teriyaki Tofu Stir Fry
Stir-fry with teriyaki tofu

I’ll show you how to make this teriyaki tofu stir fry recipe in 15 mins!

This stir-fried tofu with teriyaki sauce is a delicious high protein dish you can whip up fast using ingredients you already have!

Recipe for Teriyaki Tofu Stir Fry

Recipe for Teriyaki Tofu Stir Fry

Say goodbye to takeout and say hello to this delicious teriyaki tofu stir fry, using simple and budget friendly ingredients. This dish is a perfect dish to meal prep and enjoy throughout the week for a high protein and vegetable filled meal.

The teriyaki tofu stir-fry are savoury, sweet, tangy, and delicious from the teriyaki sauce with veggies. This is like a healthy take-out stir fry dish that you’ll want to make weekly it’s so good!

Feel free to use whatever vegetables of your choice

Stir-fry tofu with teriyaki sauce

The recipe is vegan, nut-free and gluten-free!


Ingredients for Teriyaki Stir Fry

  • Tofu
  • Teriyaki Sauce
  • Oil
  • Cornstarch
  • Stir Fry Vegetables:
    • Onion
    • Garlic
    • Broccoli
    • Carrots
    • Any vegetables you like

You can customize this stir-fry as you wish with whatever vegetables you have at home!

Stir-fry tofu with teriyaki sauce

How To Make Stir-Fry with Teriyaki Tofu

Prepare your vegetables for your teriyaki tofu stir fry.

Heat 1.5 tbsp of oil on a large non-stick pan on medium high heat. While that’s heating, cut up your tofu and add it into a large mixing bowl. Add in corn starch and mix well until tofu pieces are coated with corn starch.

Add the tofu onto the pan and try to separate them to the best of your ability. Cook on each side for around 3-4 minutes, or until the tofu pieces are golden and slightly crispy on the outside.

Once tofu is cooked, add a pinch of salt and set aside. Add the same pan back onto the stove. Add the remaining oil.

Add diced onions and minced garlic and saute for a couple of minutes. Add sliced carrots with a splash of water and cook for another minute, stirring frequently. Add broccoli, cook another minute, then add a pinch of salt.

Turn the heat down to low and add in the cooked tofu and teriyaki sauce and mix well. If the sauce is too thick, add in small splashes of water to get the desired consistency.

Teriyaki Tofu Stir Fry

Teriyaki Tofu Stir Fry

I'll show you how to make this teriyaki tofu stir-fry recipe in 15 mins! This tofu stir-fried with teriyaki sauce is delicious & high in protein!
Print Pin Rate
Course: Main Course
Cuisine: Vegan
Keyword: stir fry, Teriyaki, tofu
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 264kcal

Equipment

  • Pan or Wok large non-stick

Ingredients

  • 1 block tofu extra firm tofu, cut into bite-sized cubes
  • 1/2 cup teriyaki sauce
  • 2 tbsp oil divid
  • 2 tbsp cornstarch
  • 1/2 onion diced
  • 2 cloves garlic minced
  • 1 head broccoli chopped into bite-sized pieces
  • 2 carrots peeled & sliced thinly

Instructions

  • Prepare your vegetables for your teriyaki tofu stir fry.
  • Heat 1.5 tbsp of oil on a large non-stick pan on medium high heat.
  • While that’s heating, cut up your tofu and add it into a large mixing bowl.
  • Add in corn starch and mix well until tofu pieces are coated with corn starch.
  • Add the tofu onto the pan and try to separate them to the best of your ability.
  • Cook on each side for around 3-4 minutes, or until the tofu pieces are golden and slightly crispy on the outside.
  • Once tofu is cooked, add a pinch of salt and set aside.
  • Add the same pan back onto the stove. Add the remaining oil.
  • Add diced onions and minced garlic and saute for a couple of minutes.
  • Add sliced carrots with a splash of water and cook for another minute, stirring frequently.
  • Add broccoli, cook another minute, then add a pinch of salt.
  • Turn the heat down to low and add in the cooked tofu and teriyaki sauce and mix well. If the sauce is too thick, add in small splashes of water to get the desired consistency.

Nutrition

Calories: 264kcal | Carbohydrates: 26g | Protein: 16g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 1g | Sodium: 1455mg | Potassium: 685mg | Fiber: 6g | Sugar: 10g | Vitamin A: 6043IU | Vitamin C: 139mg | Calcium: 220mg | Iron: 3mg

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