As an Amazon Associate I earn from qualifying purchases.

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
Want to save this recipe?
Enter your email & get this sent to your inbox! Plus you’ll get great new recipes from us every week!

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 fish sticks with tofu and easy buffalo 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 Quick Teriyaki Tofu Stir Fry measured out against a white 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.

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 adding sauce to pan of tofu and veggies

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. Here’s a guide to pressing you can check out!

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 garlic rice or brown rice), quinoa), 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.

More Plant-Based Dinner Recipes

Photos by Alfonso Revilla

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

Quick Teriyaki Tofu Stir Fry

5 from 52 votes
Prep: 5 minutes
Cook: 15 minutes
Total: 20 minutes
Servings: 2
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!

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
  • 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.

Video

Notes

You can use fresh broccoli in place of frozen, but you’ll want to steam it first.
  • 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.

Nutrition

Calories: 292kcalCarbohydrates: 20gProtein: 21gFat: 15gSaturated Fat: 1gPolyunsaturated Fat: 7gMonounsaturated Fat: 7gTrans Fat: 0.03gSodium: 1863mgPotassium: 369mgFiber: 4gSugar: 10gVitamin A: 421IUVitamin C: 73mgCalcium: 270mgIron: 4mg

Disclaimer: Although plantbasedonabudget.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. Plantbasedonabudget.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.

Additional Info

Author: Toni Okamoto
Course: Dinner
Cuisine: Asian
Method: Stovetop
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
About

Toni Okamoto

“They say you are what you eat, so I strive to be healthy.
My goal in life is not to be rich or wealthy,
‘Cause true wealth comes from good health and wise ways…
we got to start taking better care of ourselves ” – Dead Prez

More about Toni Okamoto

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Comments

  1. 5 stars
    This quick teriyaki tofu stir fry is an excellent weeknight dinner. So fun to make, and it tastes absolutely amazing! Thanks for the great recipe.

  2. 5 stars
    Yum, yum! So quick and easy. Plus, a great last-minute dinner idea. Love that you can get a ton of veggies into just one dish 😀

  3. 5 stars
    Thanks so much for an easy weeknight recipe! Will definitely be having this often! Both me and my husband loved it and plan to make a bigger batch next time for leftovers 🙂

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