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    Home » Dinner

    Quick Teriyaki Tofu Stir Fry

    Aug 10, 2022 · 17 Comments

    173 shares
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    Jump to Recipe Print Recipe

    A simple and delicious teriyaki tofu stir-fry with vegetables with under 10 ingredients and in under 20 minutes. This meal is healthy, hearty, and perfect for pairing with grains and noodles as a lazy, meat-free mid-week meal!

    completed Vegan Teriyaki Tofu Stir Fry plated on a white bowl against a light surface

    Quick, Versatile Tofu Veggie Stir Fry with Teriyaki Sauce

    Simple tofu dishes are a favorite method of introducing more plant-based protein into my diet. I’ve already shared recipes for crispy air-fried tofu and sautéed garlic ginger tofu. Now, it’s the turn of this simple, delicious, and versatile teriyaki tofu stir fry!

    Teriyaki sauce is sticky, sweet, tangy, and perfect for pairing with tofu and mixed vegetables to make a moreish easy tofu stir fry. Plus, the recipe is laughably simple. Just drain and chop the tofu and veggies, sauté them, add the pre-made teriyaki sauce (to save even more time and effort), and voila!

    The resulting tofu veggie stir fry makes for a pretty and flavorful meal to impress family and friends, whether you serve it as a last-minute mid-week meal or at a dinner party, to impress and all with just a handful of inexpensive ingredients and a fuss-free method.

    Best of all, this easy tofu stir fry is incredibly versatile. Not only can you swap out the veggies you use, but you can even substitute the tofu and the sauce to make different delicious vegan stir-fries whenever you want!

    The Ingredients

    Stir-fries are not only simple to prepare, but also inexpensive and versatile. For example, this base recipe requires just 6 simple ingredients!

    ingredients for Vegan Teriyaki Tofu Stir Fry measured out in bowls against a light surface
    • Tofu: Firm tofu should work, but I recommend using extra-firm tofu for this vegan teriyaki tofu stir-fry.

    You can also make this simple teriyaki stir-fry with tempeh, seitan, or another meat alternative (adjusting the cooking time as needed).

    • Vegetables: This easy tofu veggie stir fry uses a combination of red or green bell peppers, red or yellow onion, and chopped broccoli (I use frozen broccoli).

    If you use fresh broccoli, I recommend steaming it first so it’s not too raw in the teriyaki tofu and broccoli stir fry.

    • Garlic: Adjust the amount to taste.
    • Oil: Use any neutral cooking oil. i.e., avocado oil, canola oil, vegetable oil, etc.
    • Teriyaki sauce: Use your favorite store-bought (or homemade) teriyaki sauce. Use a gluten-free one if necessary.

    What Else Could I Add to the Easy Tofu Stir Fry?

    • Spice: Add a pinch or two of red pepper flakes or some hot sauce.
    • Green onion: This will add a lovely fresh element to garnish the tofu stir fry.
    • Sesame seeds: Add a tablespoon or two of raw or toasted sesame seeds (I prefer the latter) for texture and flavor.
    • Cashews: Lightly toast the cashews, then add them to the tofu stir fry just before serving for extra crunch and nutty flavor.
    • Other vegetables: One of the best things about stir-fries is their versatility, and this teriyaki tofu recipe is no different. Here are just a few more veggies you could add to the dish.
      • Bok choy
      • Mini corn
      • Carrot slices
      • Cabbage
      • Bean sprouts
      • Edamame
      • Green beans
      • Snow peas/snap peas
      • Zucchini
      • Asparagus
      • Mushrooms
      • Shaved Brussels Sprouts

    You could also add spinach or kale, but only add them towards the end, as they take less time to cook.

    How to Make Teriyaki Tofu Stir-Fry?

    There are only a few fuss-free steps to preparing this teriyaki tofu veggie stir fry.

    • 1) First, drain and cube the tofu. Then, if you have time, I highly recommend pressing the tofu for 30 minutes (method in FAQs).
    • 2) Next, finely chop, grate, or mince the garlic and slice the peppers and onions.
    • 3) Then, heat a large skillet with oil over medium-high heat. Once hot, add all the vegetables and tofu and stir fry until the veg is tender-crisp, and the tofu is golden.
    process shot of adding oil to pan
    process shot of adding tofu to pan
    process of tofu cooking in pan
    cooked tofu in a separate bwol
    process of veggies added to pan
    process of adding garlic to pan of veggies
    process shot of adding cooked tofu to pan of veggies
    process shot of mixing tofu and veggies together with sauce

    For crispier tofu, fry the tofu cubes first (optionally patted dry and tossed with cornstarch), leaving it undisturbed for 3-4 minutes per side to give it a chance to build a crispy crust. Then, remove it from the pan and only add it back in when adding the teriyaki sauce to the vegetables.

    • 4) Pour the teriyaki sauce into the skillet and stir well. Flip the tofu regularly to evenly coat each side until the sauce absorbs. Then enjoy the teriyaki tofu stir fry!
    process shot of mixing tofu and veggies together with sauce

    FAQs

    Can I substitute the teriyaki sauce?

    This tofu veggie stir-fry will work equally well with any of your favorite stir-fry sauces. Simply swap out the veggies to match the sauce you use.

    Do I need to press the tofu?

    It’s not 100% necessary, though you may prefer the texture and taste. For example, pressing will allow the teriyaki sauce to soak into the tofu pieces more and can help you achieve crispier tofu if preferred.

    To press the tofu, drain it, wrap it in a clean kitchen towel, and then place something heavy on top to press it, like a heavy book or extra-large can/s of food in a heavy skillet. Leave it for 20 minutes to drain.

    Could I make baked teriyaki tofu?

    Drain and press the tofu, then marinate it in the teriyaki sauce for several hours (up to 2 days). Spread the marinated tofu across a baking sheet and bake it at 400F/200C for around 40 minutes, flipping every 10 minutes. You can then pour more teriyaki sauce over the tofu once it’s out of the oven.

    Can you prep the teriyaki tofu in advance?

    For more flavor, leave the tofu to marinate in the teriyaki sauce for up to 24 hours in advance.

    You can also pre-chop the veggies 2-3 days in advance and store them in airtight containers in the fridge, ready to throw together this tofu veggie stir fry in minutes.

    Top Recipe Tips and Notes

    • To save time: You can use pre-prepared stir-fry vegetable packs from the fridge or freezer sections.
    • Slices the veggies evenly: To help them cook evenly and avoid some veggies being overcooked and some under.
    • If you prefer your veggies softer: Cook them for longer, adding a splash or two of water as needed.
    • Tweak the sauce to your liking: If the teriyaki sauce you’ve chosen isn’t quite to your taste, tweak it with pineapple juice/apple juice for sweetness and tang, maple syrup just for sweetness, tamari/soy sauce for saltiness, rice vinegar for tang, toasted sesame oil for extra rich and nutty depth.
    • For crispier tofu: Press the tofu for 20-30 minutes and pre-sauté it until crispy before cooking the veggies.
    • Optionally freeze and thaw the tofu first: It makes it more spongy to soak up more teriyaki sauce and gives it a more tender texture in this tofu stir fry.
    completed Vegan Teriyaki Tofu Stir Fry plated on a white bowl against a light surface

    Serving Recommendations

    • Grains: Serve the vegan teriyaki tofu stir fry over a bed of rice (like this Instant Pot basmati rice or jasmine rice), quinoa (Instant Pot), or your grain of choice.
    • Noodles: You can mix the noodles into the stir-fry or serve the tofu with teriyaki sauce over a bed of your favorite vegan noodles.

    For a lower-carb option, serve the tofu veggie stir fry with cauliflower rice or low-carb zucchini noodles.

    Storage Instructions

    Fridge: Allow the teriyaki tofu veggie stir fry to cool and store leftovers in an airtight container in the refrigerator for 3-4 days. This recipe isn’t suitable for freezing.

    Reheat: Use a microwave or the stovetop to reheat this easy tofu stir fry until warm. Add a splash of water if preferred for a slightly saucier consistency.

    completed Vegan Teriyaki Tofu Stir Fry plated on a white bowl against a light surface

    More Plant-Based Dinner Recipes

    • Vegetable fajita tacos
    • Instant pot vegetable barley soup
    • Vegan mandarin chicken ramen noodle salad
    • Easy vegan Greek salad
    • Instant Pot navy bean soup
    • Mixed bean and vegetable stew
    • Butternut squash bean burritos

    If you try this easy vegetable and teriyaki tofu stir-fry recipe, I’d love to know what you think in the comments below. I’d also really appreciate a recipe card rating!

    Photos by Alfonso Revilla

    completed Vegan Teriyaki Tofu Stir Fry plated on a white bowl against a light surface

    Quick Teriyaki Tofu Stir Fry

    This Quick Teriyaki Tofu Stir-Fry is simple, delicious and packed with vegetables! This meal is hreadyin just 20 minutes and is perfect for pairing with grains and noodles as a lazy, meat-free mid-week meal!
    5 from 34 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Main Course
    Cuisine Asian
    Servings 2
    Calories 120 kcal

    Equipment

    • measuring spoons
    • measuring cups
    • large pan
    • my favorite knives

    Ingredients
      

    • 1 tablespoon canola oil
    • 1 small red or green bell pepper diced
    • ½ medium red or yellow onion diced
    • 1 cup frozen chopped broccoli
    • 2 garlic cloves minced
    • 1 (12.5-ounce) block tofu cubed
    • ⅓ cup store-bought teriyaki sauce or your favorite stir fry sauce

    Instructions
     

    • Heat oil in a large pan over medium-high heat.
    • Saute bell pepper, onion, broccoli, garlic, and tofu until bell pepper and onion are tender and the tofu is golden.
    • Evenly pour your sauce on top.
    • Keep on medium-high heat until sauce is completely absorbed, flipping tofu to coat evenly.

    Notes

    • To save time: You can use pre-prepared stir-fry vegetable packs from the fridge or freezer sections.
    • Slices the veggies evenly: To help them cook evenly and avoid some veggies being overcooked and some under.
    • Tweak the sauce to your liking: If the teriyaki sauce you’ve chosen isn’t quite to your taste, tweak it with pineapple juice/apple juice for sweetness and tang, maple syrup just for sweetness, tamari/soy sauce for saltiness, rice vinegar for tang, toasted sesame oil for extra rich and nutty depth.

    Nutrition

    Calories: 120kcalCarbohydrates: 10gProtein: 9gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 984mgPotassium: 321mgFiber: 1gSugar: 6gVitamin A: 211IUVitamin C: 37mgCalcium: 52mgIron: 2mg
    Keyword easy dinner, plant based protein, plant protein, quick recipes, quick stir fry, simple ingredients, simple recipes, stir fry, terikyaki sauce, tofu recipes, vegan, vegetarian, veggies
    Did you make this recipe?Mention @foodsharingvegan on Instagram!

    Disclaimer: Although foodsharingvegan.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Foodsharingvegan.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

    More Dinner

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    Reader Interactions

    Comments

    1. Andrea says

      August 10, 2022 at 3:44 am

      5 stars
      love how quick and easy this stir fry is to make!

      Reply
    2. Liz says

      August 12, 2022 at 12:54 am

      5 stars
      My family thought this was delicious!!! And it was super easy to make after a busy day!

      Reply
      • Andrea says

        August 14, 2022 at 9:08 pm

        It's always nice to have a quick and delicious meal you can whip up on those busy days! This one is a great one for that!

        Reply
    3. Amy Liu Dong says

      August 13, 2022 at 4:35 am

      5 stars
      This is so easy and delicious.
      I am so excited to make this for everyone!

      Reply
      • Andrea says

        August 14, 2022 at 9:08 pm

        Let us know what everyone thinks 🙂 It's a yummy one!

        Reply
    4. Teodora says

      August 14, 2022 at 6:16 pm

      5 stars
      I love how this recipe is simple, delicious, and healthy!

      Reply
      • Andrea says

        August 14, 2022 at 9:10 pm

        The simple ones are my favorite! Love a good easy stir fry!

        Reply
    5. Bea Buono-Core says

      August 16, 2022 at 1:08 pm

      5 stars
      My go-to weekday dinner, so good!

      Reply
      • Andrea says

        August 20, 2022 at 9:56 pm

        Right?! So quick and easy to whip up!

        Reply
    6. Gina H. says

      August 17, 2022 at 4:18 pm

      5 stars
      Delish! The recipe couldn't be easier and I love all of the veggies included. A super quick and easy meal to throw together at the last minute, too.

      Reply
      • Andrea says

        August 20, 2022 at 9:57 pm

        Right?! So wholesome and easy to whip up in a pinch!

        Reply
    7. Katie says

      August 21, 2022 at 2:19 am

      5 stars
      I am obsessed with this teriyaki tofu stir fry! It's so easy to make and it taste incredible!

      Reply
      • Andrea says

        August 25, 2022 at 3:10 am

        You are not alone! It's a yummy one!

        Reply
    8. Janaye says

      August 24, 2022 at 2:01 am

      5 stars
      Sooo delicious

      Reply
      • Andrea says

        August 25, 2022 at 3:19 am

        Agreed! Nothing like a tasty stir fry!

        Reply
    9. Ash says

      November 07, 2022 at 3:54 pm

      I’ve never cooked with Tofu before. Is there a particular kind of tofu that works best for this recipe?

      Reply
      • Andrea says

        November 24, 2022 at 3:19 am

        Extra-firm or super firm is best! 🙂

        Reply

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