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5.0 from 3 votes

Tofu Stir-Fry + 23 Tofu Recipes

This tofu stir-fry is an easy, healthy weeknight dinner that's loaded with veggies and comes together in less than 30 minutes.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 3
Calories: 363 kcal
Course: Lunch
Cuisine: Asian

Ingredients

  • 2 Tablespoons + 2 teaspoons avocado or olive oil divided
  • 1 lb extra-firm tofu pressed
  • 2 cloves garlic minced
  • 1 orange bell pepper roughly chopped
  • 1 medium red onion roughly chopped
  • 1 ounce bag fresh broccoli florets about 5 cups
  • rice of choice: white brown or cauliflower
  • Green onions and sesame seeds for garnish
Teriyaki Sauce
  • 1 Tablespoon avocado or olive oil
  • ¼ cup low-sodium tamari or soy sauce
  • ½ Tablespoon maple syrup
  • 2 cloves garlic minced
  • 2 teaspoons Chili garlic sauce
  • 1 teaspoon fresh ginger grated or minced

Instructions

    Cup of Yum
  1. Heat oil in a large skillet or wok over medium-high heat. Once hot (check to make sure tofu sizzles when you add it to the pan), add tofu and cook, flipping frequently, for about 10 minutes. It's done when all sides of the tofu cubes are golden. Transfer to a bowl or plate.  
  2. While tofu is cooking, whisk together the ingredients for the sauce in a small bowl.
  3. Add remaining 2 teaspoons oil to the same skillet. Add garlic and onion and cook until fragrant, about 2-3 minutes. Add broccoli and red bell pepper to the skillet and cook for about 5 minutes. Add sauce and tofu to the skillet as well and cook for about 5 minutes longer, or until broccoli is tender, but crisp and bright green in color. Serve tofu stir-fry over rice of choice with green onions and sesame seeds for garnish.

Notes

  • If you want to use store-bought teriyaki sauce instead of the homemade sauce, you'll need about 1/3 cup.

Nutrition Information

Serving 1/3 of recipe without rice Calories 363kcal (18%) Carbohydrates 20g (7%) Protein 19g (38%) Fat 21g (32%) Sodium 1425mg (59%) Fiber 6g (24%) Sugar 8g (16%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 363

% Daily Value*

Serving 1/3 of recipe without rice
Calories 363kcal 18%
Carbohydrates 20g 7%
Protein 19g 38%
Fat 21g 32%
Sodium 1425mg 59%
Fiber 6g 24%
Sugar 8g 16%

* Percent Daily Values are based on a 2,000 calorie diet.