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
Calories: 292kcal
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 the tofu until lightly golden on each side.
- Add in the bell pepper, onion, broccoli, garlic until bell pepper and onion are tender.
- 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: 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