Teriyaki Tofu Stir-Fry with Vegetables Recipe

Teriyaki Tofu Stir-Fry with Vegetables Recipe You’ll Crave Tonight

I recently tried this Teriyaki Tofu Stir-Fry with Vegetables recipe at home, and it quickly became one of my favorite go-to meals. The mix of crispy tofu, crunchy veggies, and homemade teriyaki sauce creates such a comforting yet healthy dinner.

It’s one of those easy recipes that feels special without taking much time. If you love trying new dishes like Vegetable Fajitas with Homemade Guacamole Recipe, you’ll definitely want to explore this guide too.

Ingredients You’ll Need

Here’s everything that makes this stir-fry shine. Each ingredient works together to create the perfect balance of flavor and texture.

For the sauce:

• 1 tablespoon cornstarch + 1 tablespoon cold water – helps thicken the sauce smoothly.
• 1/2 cup tamari or low-sodium soy sauce (120 mL) – gives that salty umami base.
• 1/4 cup pineapple or orange juice (60 mL) – adds natural sweetness and brightness.
• 2 tablespoons maple syrup (30 g) – balances salty and sour notes perfectly.
• 1 tablespoon rice vinegar (15 mL) – for a light tangy touch.
• 1 teaspoon sesame oil (5 mL) – brings a nutty depth.
• 1 teaspoon minced fresh ginger – adds warmth and spice.
• 2 cloves garlic, minced – for bold flavor.

For the stir-fry:

• 14-ounce block extra-firm tofu – drained, pressed, and cubed for the best texture.
• 2 tablespoons avocado oil, divided (30 mL) – keeps tofu and veggies crisp.
• 1 small red onion, thinly sliced – adds a mild sweetness.
• 1 large carrot, sliced diagonally – brings crunch and color.
• 1 red bell pepper, sliced – a sweet pop of flavor.
• 1 yellow bell pepper, sliced – pairs beautifully with red pepper.
• 1 cup snow peas (63 g) – tender yet snappy.
• 2 cups broccoli florets (150 g) – makes the dish heartier.
• Sesame seeds – for garnish and crunch.
• Green onions – fresh and vibrant topping.
• Cooked white or brown rice – the perfect base.

Note: This recipe makes about 4 servings, perfect for a family dinner or meal prep.

Cooking Time

• Prep Time: 10 minutes
• Cooking Time: 20 minutes
• Total Time: 30 minutes

Equipment You’ll Need

• Large skillet or wok – best for quick and even cooking.
• Knife and cutting board – for chopping tofu and veggies.
• Mixing bowl or sealable jar – to shake or stir the sauce.
• Spatula or tongs – to flip the tofu and stir vegetables.
• Rice cooker or pot – for making the rice base.

How to Make Teriyaki Tofu Stir-Fry with Vegetables

Step 1: Prepare the Teriyaki Sauce

In a bowl or jar, whisk together cornstarch and cold water until smooth. Add soy sauce, juice, maple syrup, vinegar, sesame oil, ginger, and garlic. Stir well or shake the jar until everything blends. This quick sauce is the secret to a glossy finish.

Step 2: Cook the Tofu Until Golden

Heat one tablespoon of avocado oil in your skillet or wok. Once hot, add tofu cubes and cook for around 10 minutes, flipping often. They should turn golden and slightly crispy on all sides. Remove the tofu from the pan and set aside.

Step 3: Sauté the Onion and Carrots

In the same skillet, pour in the second tablespoon of oil. Add sliced red onion and cook for about 2 minutes until softened. Then toss in the carrots and let them cook for 4-5 minutes. This gives the dish its first layers of sweetness and crunch.

Step 4: Add the Rest of the Veggies

Next, stir in the red and yellow bell peppers, broccoli florets, and snow peas. Let them cook for another 5-7 minutes, stirring frequently. You want them tender yet crisp and brightly colored for the best flavor.

Step 5: Combine Everything with the Sauce

Lower the heat to medium. Add tofu back into the skillet, then pour in the teriyaki sauce. Stir gently until everything is coated, and cook for another 1-2 minutes until the sauce thickens slightly. Your kitchen will smell amazing at this point!

Step 6: Garnish and Serve

Finish by sprinkling sesame seeds and fresh green onions on top. Serve right away over warm rice, and enjoy the flavors blending together.

Additional Tips for Making This Recipe Better

I’ve made this stir-fry several times, and these little tweaks always make it better:

• Press your tofu well for at least 15 minutes so it crisps nicely.
• Don’t overcook the veggies—keep them slightly crunchy for the best bite.
• Use a wok if possible, it gives a more authentic stir-fry flavor.
• Double the sauce if you love extra over rice or noodles.

Delicious Variations You Can Try

This recipe is super flexible. Here are a few ways you can switch it up:

• Swap maple syrup for honey or agave for different sweetness.
• Use tamari for a gluten-free version.
• Add zucchini, mushrooms, or baby corn for extra veggies.
• Spice it up with red chili flakes or sriracha.
• Try soba or rice noodles instead of rice for a new twist.

You can also explore other dinner recipes like Quinoa Bowl with Roasted Veggies and Feta Recipe if you’re planning a full meal with dessert.

Serving Ideas for a Perfect Finish

Make your stir-fry look as good as it tastes:

• Serve in a deep bowl with rice at the bottom.
• Garnish with extra sesame seeds for crunch.
• Add lime wedges for a zesty finish.
• Sprinkle chopped cilantro or basil for freshness.

Calories Count (Per Serving Approx.)

• Calories: 270
• Protein: 14 g
• Carbohydrates: 28 g
• Fat: 12 g
• Fiber: 5 g
• Sugar: 9 g

How to Store Teriyaki Tofu Stir-Fry with Vegetables

• Storing in the fridge: Place leftovers in an airtight container. They’ll stay fresh for up to 3 days. Reheat in a skillet or microwave with a splash of water to loosen the sauce.
• Freezing: You can freeze this dish, but tofu may change texture. If you do, store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm in a pan on medium heat until hot. Add a little soy sauce or water if the sauce has thickened too much.

Why You’ll Love This Recipe

Here’s why this stir-fry has become one of my favorites:

• Quick and Easy: Ready in just 30 minutes, even on busy nights.
• Healthy and Filling: Packed with veggies, protein, and fiber.
• Flexible: You can swap veggies and flavors to match your taste.
• Budget-Friendly: Simple ingredients that won’t break the bank.
• Family-Friendly: Even picky eaters enjoy the sweet teriyaki flavor.

Ben Carraoli

Teriyaki Tofu Stir-Fry with Vegetables Recipe

I recently tried this Teriyaki Tofu Stir-Fry with Vegetables recipe at home, and it quickly became one of my favorite go-to meals. The mix of crispy tofu, crunchy veggies, and homemade teriyaki sauce creates such a comforting yet healthy dinner.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4

Course: Dinner

Calories: 270

Ingredients Method

Ingredients

  

• For the sauce:
• 1 tablespoon cornstarch + 1 tablespoon cold water – helps thicken the sauce smoothly.
• 1/2 cup tamari or low-sodium soy sauce 120 mL – gives that salty umami base.
• 1/4 cup pineapple or orange juice 60 mL – adds natural sweetness and brightness.
• 2 tablespoons maple syrup 30 g – balances salty and sour notes perfectly.
• 1 tablespoon rice vinegar 15 mL – for a light tangy touch.
• 1 teaspoon sesame oil 5 mL – brings a nutty depth.
• 1 teaspoon minced fresh ginger – adds warmth and spice.
• 2 cloves garlic minced – for bold flavor.
• For the stir-fry:
• 14- ounce block extra-firm tofu – drained pressed, and cubed for the best texture.
• 2 tablespoons avocado oil divided (30 mL) – keeps tofu and veggies crisp.
• 1 small red onion thinly sliced – adds a mild sweetness.
• 1 large carrot sliced diagonally – brings crunch and color.
• 1 red bell pepper sliced – a sweet pop of flavor.
• 1 yellow bell pepper sliced – pairs beautifully with red pepper.
• 1 cup snow peas 63 g – tender yet snappy.
• 2 cups broccoli florets 150 g – makes the dish heartier.
• Sesame seeds – for garnish and crunch.
• Green onions – fresh and vibrant topping.
• Cooked white or brown rice – the perfect base.

Method

 

1. In a bowl or jar, whisk together cornstarch and cold water until smooth. Add soy sauce, juice, maple syrup, vinegar, sesame oil, ginger, and garlic. Stir well or shake the jar until everything blends. This quick sauce is the secret to a glossy finish.
2. Heat one tablespoon of avocado oil in your skillet or wok. Once hot, add tofu cubes and cook for around 10 minutes, flipping often. They should turn golden and slightly crispy on all sides. Remove the tofu from the pan and set aside.
3. In the same skillet, pour in the second tablespoon of oil. Add sliced red onion and cook for about 2 minutes until softened. Then toss in the carrots and let them cook for 4-5 minutes. This gives the dish its first layers of sweetness and crunch.
4. Next, stir in the red and yellow bell peppers, broccoli florets, and snow peas. Let them cook for another 5-7 minutes, stirring frequently. You want them tender yet crisp and brightly colored for the best flavor.
5. Lower the heat to medium. Add tofu back into the skillet, then pour in the teriyaki sauce. Stir gently until everything is coated, and cook for another 1-2 minutes until the sauce thickens slightly. Your kitchen will smell amazing at this point!
6. Finish by sprinkling sesame seeds and fresh green onions on top. Serve right away over warm rice, and enjoy the flavors blending together.