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    Hungry Healthy Happy » Recipes » Japanese

    Teriyaki Tofu Stir-Fry

    Published: Oct 29, 2018 · Modified: May 6, 2021 by Dannii · This post may contain affiliate links · 57 Comments

    807 shares
    • 260
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    Jump to Recipe
    Diet: Vegetarian

    If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry ASAP, so it can change your mind! Crispy, sweet and sticky tofu mixed with delicious chunky vegetables - a quick and easy meal not to be missed. It's ready in under 15 minutes.

    This Teriyaki Tofu is cooked in under 10 minutes (with just 5 min prep time), making it the perfect quick and easy week night meal. Save yourself some extra time by prepping all your veg in the morning, then you can just throw it all in the pan when you get home from work.

    You can use pretty much any vegetables you want to in this. We usually make this meal when we are having a fridge raid and need to use stuff up, or when we get some reduced vegetables on a food shop. Tenderstem broccoli is non negotiable in my opinion though, as it gives a nice crunch to the dish.

    If you like tofu, we've also used it in our 10 Minute Thai Noodle Soup.

    Jump to:
    • Why you will love it
    • Ingredients needed
    • Step by step
    • Homemade teriyaki sauce
    • Not tried tofu before?
    • What vegetables to add
    • FAQs
    • Extra tips
    • More Asian recipes
    • Recipe
    • Feedback

    Why you will love it

    • Ready in just 10 minutes
    • A delicious way to try tofu
    • Veggie packed
    • Easy to adapt

    Ingredients needed

    A plate of tofu surrounded by baby corn, spring onions, herbs and sauces.
    • Tofu pieces - We used pre-marinated tofu.
    • Sesame oil - you can use sunflower oil, but sesame adds a really nice flavour.
    • Vegetables - We used tenderstem broccoli, baby corn and spring onions (scallions).
    • Honey - swap this to maple syrup if you want to keep it vegan.
    • Low salt soy sauce - find a gluten free version to make the whole dish GF.
    • Ginger, garlic and coriander (cilantro) - The base of the teriyaki sauce.
    • Lime - for a nice touch of zestiness.
    • Red chilli - Optional. Leave it out if you don't like spicy food or you are serving it to kids.

    A full ingredients list with measurements is in the recipe card below.

    Step by step

    One: Add the oil to the pan and then add the broccoli, baby corn and spring onions and gently cook for 3 minutes.
    Two: Add the tofu pieces to the pan and stir.
    Three: Meanwhile, make the teriyaki by mixing together the honey, soy sauce, ginger, garlic, coriander and lime juice.
    Four: Add the teriyaki sauce to the pan and gently cook for 4 minutes. Serve with rice or noodles and scatter the red chilli and spring onions on top.

    Step by step process to make Tofu Teriyaki Stir Fry.

    Homemade teriyaki sauce

    Sure, you can buy a packet of teriyaki sauce, but did you know it's so easy to make yourself and with ingredients you probably already have in your cupboards.

    Just mix together some soy sauce (we like low salt), honey, ginger, garlic, lime and herbs and you have a delicious sticky sauce that can be used in any stir fry. It's also nice on salmon and then grilled.

    You could make a big batch of this sauce and it would keep in the fridge for a few days. That way you could have teriyaki every day of the week. Teriyaki salmon, chicken, tofu, vegetables. You name it, you can put this sauce on it!

    We also have a full post on how to make a healthy teriyaki sauce.

    Tofu and sliced red chilli on top of noodles.

    Not tried tofu before?

    Many people are put off eating tofu as they think it's just for hippies and it's difficult to cook with, but that isn't the case at all. You can buy it ready prepared in strips which is what we did for this recipe, or you can buy a cube of it and chop it up yourself.

    If you are buying a big block, then make sure you have a tofu press as well and squeeze all the excess liquid out and then the tofu can get nice and crispy.

    You can get the tofu even crispier by coating it in cornflour before frying.

    What vegetables to add

    The great thing about a stir fry is that you can add pretty much any vegetables you like. It's such a great fridge raid meal, and it's really forgiving so you can use vegetables that might start to be a little past their best.

    Try to use quicker cooking soft vegetables, as the best thing about this dish is how quick it is to make. We added broccoli and corn, however you could add bell peppers, mushrooms and courgettes. Some really thin cut carrot strips would well and add plenty of crunch.

    Tofu Stir Fry on a patterned plate.

    FAQs

    Noodle or rice for stir fry?

    This really comes down to preference, but I think noodles go really well with this tofu teriyaki because the sauce really clings to the noodles. Plus, noodles are so quick to cook, it keeps this an easy convenient meal.

    How to make vegan stir fry

    Tofu is a great addition to a vegan diet, however we have used honey in this dish so it isn't vegan. You can swap the honey for maple syrup to make it vegan, however it won't be quite as sticky.

    heart icon

    Extra tips

    • We used tofu pieces, but you could buy a block of tofu and cut it up yourself. Just make sure you use a tofu press to squeeze as my liquid out as possible.
    • You could use this same recipe with chicken or prawns instead. Cooking time would vary.
    • Feel free to use up any vegetables that need using. Bell peppers and mushrooms go well in this too.

    More Asian recipes

    • Vegetable Teriyaki and rice in a green bowl next to a pan of more teriyaki
      10 Minute Vegetable Teriyaki
    • Six Asian Lettuce Wraps on a serving tray with a pot of hoisin sauce
      Asian Lettuce Wraps
    • Chicken Rendang in a metal dish next to a boel of rice and a lime wedge
      Chicken Rendang
    • Prawn Laksa in a wooden bowl next to a bunch of cilantro, a red chili and a lime wedge
      Prawn Laksa

    If you’ve tried this teriyaki tofu recipe, let us know how you got on in the comments below.
    Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

    Recipe

    Tofu Teriyaki Stir Fry on a patterned plate topped with sliced chilli.

    Teriyaki Tofu Stir-Fry

    By: Dannii
    If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry, so I can change your mind!
    An illustration of a v-shaped plant.
    Vegetarian
    5 from 47 votes
    Pin Print Save recipe Recipe saved!
    Course: Main Course
    Cuisine: Japanese
    Prep: 5 minutes mins
    Cook: 10 minutes mins
    Total: 15 minutes mins
    Servings: 2 servings
    Calories: 448kcal
    Allergens:
    An illustration of two ears of wheat.
    Gluten
    An illustration of sesame seeds
    Sesame
    An illustration of soyabeans.
    Soya
    Prevent your screen from going dark

    Ingredients

    • 150 g (5 oz) Marinated Tofu Pieces
    • 2 tablespoon Sesame oil
    • 200 g (7 oz) Tenderstem broccoli
    • 150 g (5 oz) Baby corn
    • 6 Spring onion (Scallion) - sliced
    • 2 tablespoon Honey
    • 2 tablespoon Low salt soy sauce
    • 1 tablespoon Fresh ginger - finely grated
    • 1 Garlic clove - crushed
    • 2 tablespoon Fresh coriander (cilantro) - chopped
    • 0.5 Lime - (juice only)
    • 1 Red chilli - sliced for serving

    Instructions

    • Heat 2 tablespoon Sesame oil in a large pan and then add 200 g Tenderstem broccoli, 150 g Baby corn and 6 Spring onion (Scallion) and gently cook for 3 minutes.
    • Add 150 g Marinated Tofu Pieces to the pan and stir.
    • Meanwhile, make the teriyaki sauce by mixing together 2 tablespoon Honey, 2 tablespoon Low salt soy sauce, 1 tablespoon Fresh ginger (grated), 1 Garlic clove (crushed), 2 tablespoon Fresh coriander (cilantro) and 0.5 Lime (juice only).
    • Add the teriyaki sauce to the pan and gently cook for 4 minutes. Serve with rice or noodles and scatter 1 Red chilli and more spring onions on top.

    Notes

    • We used tofu pieces, but you could buy a block of tofu and cut it up yourself. Just make sure you use a tofu press to squeeze as my liquid out as possible.
    • You could use this same recipe with chicken or prawns instead. Cooking time would vary.
    • Feel free to use up any vegetables that need using. Bell peppers and mushrooms go well in this too.

    Nutritional Information

    Serving: 1portion | Calories: 448kcal | Carbohydrates: 30g | Protein: 16g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 1312mg | Potassium: 246mg | Fiber: 6g | Sugar: 23g | Vitamin A: 1450IU | Vitamin C: 24.8mg | Calcium: 380mg | Iron: 4.3mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Bintu | Recipes From A Pantry

      October 31, 2018 at 11:45 am

      5 stars
      This looks and sounds absolutely incredible! I definitely need to use tofu more - I love the sound of a teriyaki tofu stir fry!

      Reply
    2. Traci

      October 30, 2018 at 1:56 pm

      5 stars
      I love to make tofu stir fry quite often! I'm so glad to see you're making your Teriyaki from scratch. It's so easy (even though sometimes I do cheat and use the bottle LOL). Great recipe...pinned!

      Reply
    3. Jacqueline Debono

      October 30, 2018 at 1:46 pm

      5 stars
      I've never tried tofu but this looks really good. Love the sound of your homemade teriyaki sauce too!

      Reply
    4. Cindy Gordon

      October 30, 2018 at 1:15 pm

      5 stars
      YES please, this vegetarian is drooling over this! Can't wait to whip this up for my family!

      Reply
    5. Danielle Wolter

      October 30, 2018 at 10:52 am

      5 stars
      I LOVE cooking with tofu. And I'm all about 10 minute recipes. Great flavors here!

      Reply
    6. Cliona Keane

      October 30, 2018 at 10:49 am

      5 stars
      I've got a pack of tofu in the cupboard that I need to use up so this is perfect timing! Thanks for the idea!

      Reply
    7. kim

      October 29, 2018 at 8:59 pm

      5 stars
      Such a colorful, delicious dish! I love that it's vegan and so easy to throw together!

      Reply
    8. Adrianne

      October 29, 2018 at 8:03 pm

      5 stars
      Your process shots are spot on! Great recipe, I love the tofu and teriyaki combination. Delicious looking dish!

      Reply
    9. Katie

      October 29, 2018 at 7:51 pm

      5 stars
      I'm always looking for more teriyaki recipes, and I love these ingredients! Can't wait to try it out!

      Reply
    10. Alexis

      October 29, 2018 at 7:17 pm

      5 stars
      This stir fry looks delicious! I love all of the fresh veggies and colors in this dish. I'll have to add this to our meal plan this week.

      Reply
    11. Joanna Stephens

      October 29, 2018 at 7:13 pm

      5 stars
      I don't usually eat much of tofu as you said because it is bland, but this teriyaki tofu stir fry is definitely a winner!

      Reply
    12. Carla Cardello

      October 29, 2018 at 7:06 pm

      5 stars
      Next time I'm skipping the takeout and making this stir fry at home instead!

      Reply
    13. Zara Carble

      June 06, 2017 at 7:23 pm

      5 stars
      Teriyaki is my favourite sauce, but I have not made it myself before. I thought it would be much harder than this, so I will give it a go. With chicken though, as I'm not a fan of tofu.

      Reply
    14. Shumaila

      June 06, 2017 at 6:44 pm

      5 stars
      Love teriyaki anything, and to have a meatless version is just great. Thanks for sharing the recipe

      Reply
    15. Anjali

      June 06, 2017 at 5:57 pm

      I just posted a really similar recipe! Love tofu teriyaki!!

      Reply
    16. Michelle | The Last Food Blog

      June 06, 2017 at 5:56 pm

      5 stars
      I'm a new convert to crispy tofu, and like you I'm so glad I gave tofu another go. I love teriyaki so can't wait to try this!

      Reply
    17. Patty

      June 06, 2017 at 5:34 pm

      5 stars
      Such a yummy bowl, teriyaki tofu must be awesome, must really give a try at your recipe!

      Reply
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