This Teriyaki Tofu Stir Fry is a quick, flavorful plant-based dish featuring tender cubes of firm tofu tossed with crisp broccoli, sweet bell peppers, and carrots. The vegetables and tofu are stir-fried in aromatic sesame oil, then coated in a rich, savory-sweet teriyaki sauce until perfectly glazed.
It’s a vibrant, satisfying meal that comes together in minutes, making it perfect for a wholesome weeknight dinner. This recipe is not only delicious but also high in protein, making it an excellent choice for those looking for easy vegan dinner options.
Vibrant Ingredients for a Wholesome Meal
The Teriyaki Tofu Stir Fry is a delightful blend of fresh, colorful ingredients that come together to create a satisfying dish. At the heart of this recipe is firm tofu, which provides a high-protein base.
Complementing the tofu are vibrant broccoli florets, sweet bell peppers, and crunchy julienned carrots. Each vegetable adds its unique flavor and texture, making every bite a delightful experience.
To bring these ingredients together, homemade teriyaki sauce is used, which enhances the overall taste with its savory and sweet notes. A drizzle of sesame oil adds a nutty aroma, elevating the dish further.
Preparation Steps to Perfect Your Stir Fry
Creating a delicious Teriyaki Tofu Stir Fry is straightforward and quick. Start by cubing the firm tofu, ensuring it’s pressed to remove excess moisture. This step is crucial for achieving crispy tofu that holds up well during cooking.
Next, heat sesame oil in a large skillet or wok over medium-high heat. This oil not only adds flavor but also helps in achieving that perfect stir-fry texture.
Once the oil is hot, toss in the broccoli, bell peppers, and carrots. Stir-fry these vegetables for about 5-7 minutes until they are tender-crisp, retaining their vibrant colors and nutrients.
Bringing It All Together
After the vegetables are cooked to perfection, gently add the cubed tofu to the skillet. Stir-frying the tofu with the veggies for an additional 3-4 minutes allows it to absorb the flavors and become slightly crispy.
Now comes the star of the show—pour the homemade teriyaki sauce over the tofu and vegetables. Stir well to ensure everything is evenly coated.
Cook for another 2-3 minutes until the sauce is heated through and slightly thickened, creating a glossy finish that makes the dish visually appealing.
Serving Suggestions for a Complete Meal
Once your Teriyaki Tofu Stir Fry is ready, it’s time to serve! This dish pairs wonderfully with a bed of fluffy rice, which soaks up the delicious teriyaki sauce.
For an added touch, garnish with sesame seeds to enhance the presentation and add a bit of crunch.
This meal is not only visually stunning but also packed with nutrients, making it an excellent choice for an easy vegan dinner.
Nutritional Benefits of Teriyaki Tofu Stir Fry
This Teriyaki Tofu recipe is not just tasty; it’s also a powerhouse of nutrition. Each serving contains approximately 280 calories, with 20 grams of protein, making it a great option for those seeking high-protein vegan recipes.
The combination of tofu and vegetables ensures a good balance of macronutrients, while the homemade teriyaki sauce adds flavor without unnecessary additives.
Enjoying this dish regularly can contribute to a balanced diet, especially for those looking to incorporate more plant-based meals into their routine.
Variations and Tips for Your Stir Fry
While this Teriyaki Tofu Stir Fry is delicious as is, there are plenty of ways to customize it. Feel free to swap in your favorite vegetables, such as snap peas or zucchini, to keep things interesting.
For those who enjoy a bit of heat, adding a pinch of red pepper flakes or a drizzle of sriracha can elevate the flavor profile.
Experimenting with different types of tofu, such as silken or smoked, can also yield unique textures and tastes in your stir fry.
Easy Teriyaki Tofu Stir Fry Recipe
This Teriyaki Tofu Stir Fry features crispy tofu and colorful vegetables, all cooked in homemade teriyaki sauce. The recipe takes about 20 minutes from start to finish and serves 4 people.
Ingredients
- 14 oz firm tofu, cubed
- 1/4 cup homemade teriyaki sauce
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 2 medium carrots, julienned
- 2 tablespoons sesame oil
- Salt and pepper to taste
- Sesame seeds for garnish (optional)
Instructions
- Cube the Tofu: Drain the tofu and press it to remove excess moisture. Cut it into bite-sized cubes.
- Stir Fry the Vegetables: In a large skillet or wok, heat the sesame oil over medium-high heat. Add the broccoli, bell peppers, and carrots. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
- Add Tofu: Gently add the cubed tofu to the skillet with the vegetables. Stir-fry for another 3-4 minutes until the tofu is heated through and slightly crispy.
- Add Teriyaki Sauce: Pour the teriyaki sauce over the tofu and vegetables. Stir well to coat everything evenly and cook for an additional 2-3 minutes until the sauce is heated and slightly thickened.
- Serve: Remove from heat, season with salt and pepper to taste, and garnish with sesame seeds if desired. Serve hot over rice or noodles.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 14g
- Protein: 20g
- Carbohydrates: 24g