5.0 from 165 votes
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!
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 2
Calories: 292 kcal
Course:
Dinner
Cuisine:
Asian
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.
Cup of Yum
Notes
- You can use fresh broccoli in place of frozen, but you’ll want to steam it first.
- You can use fresh broccoli in place of frozen, but you’ll want to steam it first.
- sesame oil
- 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 Information
Calories
292kcal
(15%)
Carbohydrates
20g
(7%)
Protein
21g
(42%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
Monounsaturated Fat
7g
Trans Fat
0.03g
Sodium
1863mg
(78%)
Potassium
369mg
(11%)
Fiber
4g
(16%)
Sugar
10g
(20%)
Vitamin A
421IU
(8%)
Vitamin C
73mg
(81%)
Calcium
270mg
(27%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2Serving
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.