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Teriyaki Tofu Stir-Fry with Vegetables Recipe
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.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.