5 from 165 votes
Quick Teriyaki Tofu Stir Fry
Quick Teriyaki Tofu Stir Fry features cubed tofu pan-fried to a light golden color alongside sautéed vegetables including bell pepper, onion, broccoli, and garlic, all coated in a savory teriyaki sauce. This stir fry balances tender tofu with crisp-tender veggies and a flavorful sauce that absorbs well into the ingredients, making for an easy vegetarian main or side.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
2
Calories:
292 kcal
Course:
Dinner
Cuisine:
Asian
Ingredients
- 1 tablespoon canola oil
- 1 small red bell pepper diced, or green bell pepper
- ½ medium onion diced, or yellow onion
- 1 cup broccoli frozen, chopped
- 2 garlic minced, cloves
- 1 tofu cubed, 12.5-ounce block
- ⅓ cup teriyaki sauce or your favorite stir fry sauce, store-bought
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.
Cup of Yum
Notes
- Fresh broccoli may be used instead of frozen but should be steamed prior to adding to the stir fry to achieve proper tenderness.
- Pre-packaged stir-fry vegetable mixes can be used to save time and ensure even vegetable sizes.
- For more tender vegetables, cook them longer and add a splash of water as needed to prevent sticking.
- The teriyaki sauce can be customized by adding pineapple or apple juice for sweetness and tang, maple syrup purely for sweetness, tamari or soy sauce for saltiness, rice vinegar for acidity, or toasted sesame oil for a nutty flavor.
Nutrition Information
Calories
292kcal
(15%)
Carbohydrates
20g
(7%)
Protein
21g
(42%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
(41%)
Monounsaturated Fat
7g
(35%)
Trans Fat
0.03g
(2%)
Sodium
1863mg
(78%)
Potassium
369mg
(8%)
Fiber
4g
(16%)
Sugar
10g
(20%)
Vitamin A
421IU
(8%)
Vitamin C
73mg
(81%)
Calcium
270mg
(27%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 292
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 20g | 7% |
| Protein | 21g | 42% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.03g | 2% |
| Sodium | 1863mg | 78% |
| Potassium | 369mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 421IU | 8% |
| Vitamin C | 73mg | 81% |
| Calcium | 270mg | 27% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.