Teriyaki tofu stir fry is a quick and easy vegan meal that is perfect for a weeknight dinner. It is made with simple ingredients that you probably already have in your pantry, and it can be on the table in just 30 minutes.
The tofu is marinated in a flavorful teriyaki sauce, and then stir-fried with vegetables like broccoli, carrots, and onions. The result is a delicious and satisfying dish that is sure to please even the pickiest eaters.
This recipe is also very versatile. You can easily customize it to your liking by adding or subtracting vegetables, or by using different types of tofu. If you are looking for a healthy and satisfying vegan meal, then teriyaki tofu stir fry is a great option.
Teriyaki Tofu Stir Fry
- 1 block extra-firm tofu, drained and pressed
- 1 tablespoon cornstarch
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon brown sugar
- 1 teaspoon ginger, grated
- 1/2 teaspoon garlic, minced
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 1 cup broccoli florets
- Salt and pepper to taste
- In a large bowl, combine the tofu, cornstarch, soy sauce, rice vinegar, brown sugar, ginger, and garlic. Toss to coat.
- Heat the oil in a large skillet or wok over medium-high heat. Add the tofu and cook, stirring occasionally, until golden brown and crispy on all sides.
- Add the onion and bell pepper to the skillet and cook, stirring occasionally, until softened.
- Add the broccoli and cook, stirring occasionally, until tender-crisp.
- Season with salt and pepper to taste.
- Pour the teriyaki sauce over the stir fry and cook, stirring constantly, until the sauce is thickened.
- Serve immediately over rice or noodles.
- For extra crispy tofu, press it for 30 minutes before cooking. To press the tofu, wrap it in a few layers of paper towels and place it on a plate. Place another plate on top of the tofu and weigh it down with something heavy, like a can of beans.
- If you don’t have cornstarch, you can use all-purpose flour instead. Just be sure to cook the tofu for a little longer so that the flour has a chance to brown.
- You can use any vegetables you like in this stir fry. Some other good options include carrots, mushrooms, snow peas, or snap peas.
- Serve the stir fry with some cooked rice or noodles. You can also top it with some sesame seeds or green onions.
Can I Make This Stir Fry Spicy?
Yes. For a spicy stir fry, add 1/2-1 teaspoon of red chili flakes, 1 minced serrano or jalapeño pepper, or 1-2 whole or minced bird’s eye (Thai) chili peppers.
You can also add up to 1 tablespoon of Sriracha sauce to the sauce or serve the stir fry topped with a drizzle of Sriracha. Chili paste (sambal oelek) also works.
How to Serve Teriyaki Tofu Stir Fry
Teriyaki tofu stir fry is a delicious and easy to make dish that can be served in a variety of ways. Here are a few ideas:
- Serve over rice or noodles. This is the most common way to serve stir fry, and it’s a great way to get a complete meal in one dish.
- Serve with a side of vegetables. If you’re looking for a lighter meal, you can serve the stir fry with a side of steamed or roasted vegetables.
- Stuff into a pita pocket or wrap. This is a great way to make a portable meal that you can take on the go.
- Serve as a salad. If you’re looking for a healthier option, you can serve the stir fry over a bed of leafy greens.
- Top with a fried egg. This is a great way to add some protein and richness to the dish.
No matter how you choose to serve it, teriyaki tofu stir fry is sure to be a hit.
Teriyaki tofu stir-fry can be stored in the refrigerator for up to 3 days. To reheat, simply microwave or heat in a pan over medium heat until warmed through.
The nutritional information for teriyaki tofu stir-fry can vary depending on the ingredients used, but here is a general estimate:
Per serving (1 cup)
- Calories: 300-400
- Fat: 15-20g
- Saturated fat: 2-3g
- Cholesterol: 0mg
- Sodium: 500-700mg
- Carbohydrates: 20-30g
- Fiber: 5g
- Protein: 20-30g
Is Teriyaki Tofu Stir Fry Healthy?
Teriyaki tofu stir fry is a healthy meal, but it is important to choose the right ingredients. Tofu is a good source of protein and fiber, and it is also low in fat. Vegetables are also a healthy addition to any stir fry. However, the teriyaki sauce can be high in sugar and sodium.
Health Benefits of Teriyaki Tofu Stir Fry
Teriyaki tofu stir-fry is a healthy meal that can provide a number of health benefits. Here are some of the key health benefits of teriyaki tofu stir-fry:
- Protein: Tofu is a good source of protein, which is essential for building and maintaining muscle mass. Protein can also help you feel full and satisfied after eating, which can help you control your weight.
- Fiber: Vegetables are a good source of fiber, which can help you feel full and satisfied after eating. Fiber can also help regulate your blood sugar levels and promote digestive health.
- Antioxidants: Vegetables also contain antioxidants, which can help protect your cells from damage. Antioxidants are important for maintaining good health and can help reduce your risk of chronic diseases such as heart disease, cancer, and stroke.
- Low in saturated fat: Teriyaki tofu stir-fry is a low-fat meal, making it a good choice for people who are looking to reduce their fat intake. Saturated fat is a type of fat that can raise your cholesterol levels and increase your risk of heart disease.
- Low in calories: Teriyaki tofu stir-fry is a low-calorie meal, making it a good choice for people who are trying to lose weight or maintain a healthy weight.
Teriyaki tofu stir fry is a delicious and easy vegan dish that is perfect for a quick weeknight meal. It is made with crispy tofu that is coated in a sweet and savory teriyaki sauce, and it is served over a bed of rice or vegetables. This dish is sure to please everyone at the table.
I hope you enjoy this recipe.
Can I freeze Teriyaki Tofu Stir Fry?
Teriyaki Tofu Stir Fry can be frozen. To freeze, simply place the stir fry in a freezer-safe container and freeze. To thaw, simply thaw the stir fry in the refrigerator overnight and then reheat as directed.