Quick Teriyaki Tofu Stir Fry
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!
Servings: 2 servings
Calories: 292kcal
Ingredients
- 1 Tablespoon (15 ml) canola oil
- 1 (12.5-ounce / 354 g) block tofu cubed
- 1 small red or green bell pepper diced
- ½ medium red or yellow onion diced
- 1 cup (90 g) frozen chopped broccoli
- 2 garlic cloves minced
- ⅓ cup (80 ml) store-bought teriyaki sauce or your favorite stir-fry sauce
Instructions
- Heat the oil in a large pan over medium-high heat.
- Add the tofu and sauté until lightly golden on each side.
- Add the bell pepper, onion, broccoli, and garlic, and cook until the bell pepper and onion are tender.
- Pour the sauce evenly over the top.
- Keep cooking over medium-high heat, flipping the tofu to coat it, until the sauce is absorbed.
Video
Notes
- You can use fresh broccoli instead of frozen, but steam it first.
- To save time, use pre-cut stir-fry vegetable packs from the fridge or freezer section.
- Slice the veggies evenly so they all cook at the same rate.
- If you like your veggies softer, cook them a little longer, adding a splash or two of water as needed.
- Tweak the sauce to your liking: pineapple or apple juice for sweetness and tang, maple syrup just for sweetness, tamari or soy sauce for saltiness, rice vinegar for tang, or toasted sesame oil for a rich, nutty flavor.
Nutrition
Calories: 292kcal | Carbohydrates: 20g | Protein: 21g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Trans Fat: 0.03g | Sodium: 1863mg | Potassium: 369mg | Fiber: 4g | Sugar: 10g | Vitamin A: 421IU | Vitamin C: 73mg | Calcium: 270mg | Iron: 4mg
