Teriyaki Tofu Stir Fry Recipe

Ingredients

• 30 mloil
• 1 blockfirm tofu, pressed and cut into cubes
• about 16 gplain flour
• 15 mlsesame oil
• 3 clovesgarlic, minced
• about 90 gbroccoli florets
• about 35 gmushrooms, sliced
• about 55 gcarrot, thinly sliced
• about 75 gbell pepper, thinly sliced
• 45 mllow-sodium soy sauce
• 30 mlhoney or about 25 g brown sugar
• 15 mlrice vinegar
• a splashwater

Instructions

1. 1

   Press the tofu

   Take the tofu out of its carton and press it for 15 minutes in a tofu press, or place it on a plate between paper towel and a cast-iron skillet.

2. 2

   Prepare the vegetables

   While the tofu presses, chop the carrot, mushrooms, bell pepper and broccoli.

3. 3

   Mix the sauce

   Stir the soy sauce, honey and rice vinegar together in a small bowl, then set the mixture aside.

4. 4

   Coat the tofu

   Cut the tofu into evenly sized cubes and put them in a bowl or on a plate. Add the flour and toss until each piece is coated.

5. 5

   Brown the tofu

   Heat the oil in a non-stick frying pan and add the tofu. Leave each side undisturbed for a few minutes, until golden.

6. 6

   Cook the garlic

   Take the tofu out of the pan and set it aside. Add the sesame oil and minced garlic to the same pan.

7. 7

   Stir-fry vegetables

   Turn the heat up to high, add all the vegetables and cook for 2 minutes, tossing them often.

8. 8

   Coat with sauce

   Return the cooked tofu to the pan with the vegetables. Pour in the teriyaki sauce and a splash of water, then keep tossing until everything is coated. Add more water if needed and taste to check the seasoning.

9. 9

   Serve warm

   Serve the stir-fry warm with rice or noodles.

What is teriyaki tofu stir-fry?

Teriyaki is a Japanese cooking style associated with food coated in a glossy, sweet-savoury sauce. This recipe takes that flavour idea into a quick pan stir-fry with tofu and vegetables.

The combination works because the tofu is browned separately before it is tossed with the sauce, while the vegetables cook briefly over high heat. The result is a mix of golden, saucy tofu and vegetables that retain some bite.

Nutrition and macros by portion

The nutrition label shows one serving as written: 254 calories, 12g protein, 20g carbs, 15g fat.

The tofu contributes protein, while the flour and honey or brown sugar provide some of the carbohydrates. Most of the fat comes from the cooking oil and sesame oil; serve with a generous amount of vegetables alongside a measured portion of rice or noodles to balance the plate.

Pressing and coating the tofu

Pressing: Removing excess water helps the tofu brown rather than release moisture into the pan. Cut it into evenly sized cubes so they cook at a similar rate.

Flour: A light coating helps form a golden outside and gives the sauce something to cling to. Toss the cubes gently but thoroughly before frying.

Building the sauce

Sweetness: Honey gives the sauce its sweet note, while brown sugar is offered as an alternative. Rice vinegar balances that sweetness with acidity, and soy sauce brings savoury depth.

Consistency: The splash of water loosens the sauce as it coats the tofu and vegetables. Add a little more only if the mixture looks too thick to toss easily.

Keeping the vegetables crisp

High heat: Add the vegetables once the garlic is in the pan and stir-fry them for 2 minutes, tossing often. This short cook keeps them from becoming too soft.

Even cuts: Thinly slice the carrot and bell pepper, and keep the broccoli florets and mushroom slices manageable in size. Similar-sized pieces are easier to toss and serve.

Getting the tofu golden

Space: Give the tofu room in the pan and avoid moving it constantly. Leaving each side undisturbed for a few minutes gives it a chance to develop colour.

Pan: Use a non-stick frying pan as directed, and return the browned tofu only when the vegetables and sauce are ready. That helps the pieces keep their browned exterior.

Serving the stir-fry

Rice: Serve the stir-fry over warm rice to catch the sauce and make a filling meal. Plain rice lets the sweet, savoury sauce remain the main flavour.

Noodles: Noodles are another suggested accompaniment and can be served alongside or underneath the tofu and vegetables. Serve the dish warm while the vegetables still have some bite.

Recipe notes & tips

• Press the tofu while you chop the vegetables to make good use of the 15-minute pressing time.
• Mix the soy sauce, honey and rice vinegar before heating the pan so the sauce is ready when needed.
• Cut the tofu cubes evenly to help them brown at the same pace.
• Toss the vegetables frequently during their 2-minute cook.
• Taste the sauce-coated stir-fry before serving and adjust with a little water if it needs loosening.

Variations

• Brown sugar: Use brown sugar instead of honey for the sweet element in the sauce.
• More vegetables: Increase the quantity of the vegetables already in the recipe for a more vegetable-forward stir-fry.
• Extra tang: Add a little more rice vinegar if you prefer a sharper balance to the sweet sauce.
• Rice serving: Serve over rice to make a complete bowl.
• Noodle serving: Pair with noodles instead of rice for a different base.

Common mistakes to avoid

• Skipping the press: Wet tofu is harder to brown; press it for the full 15 minutes.
• Moving tofu too often: It may not develop a golden colour; leave each side undisturbed for a few minutes.
• Overcooking the vegetables: They can lose their bite; keep to the stated 2-minute cook and toss often.
• Adding sauce too early: The tofu browns best on its own first; set it aside before cooking the garlic and vegetables.
• Using too much water: The sauce can become thin; begin with a splash and add more only if needed.

How to store

Refrigerate leftovers in a covered container and eat within 3 days. Reheat in a frying pan until hot, adding a small splash of water if the sauce has thickened.

Frequently asked questions