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.
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Why you will love it
- Ready in just 10 minutes
- A delicious way to try tofu
- Veggie packed
- Easy to adapt
Ingredients needed
- 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.
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.
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.
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.
FAQs
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.
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.
More Asian recipes
If you’ve tried this teriyaki tofu recipe, let us know how you got on in the comments below.
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Recipe
Teriyaki Tofu Stir-Fry
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.
Recipe 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.
Nutritional Information
The 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.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Ashleigh says
I absolutely love making and eating stir fry - especially as it's somewhat healthy!
Melanie Edjourian says
I saw the picture of this the other day and had to come back to read the recipe. It sounds great and I love that the tofu isn't mushy and it sounds like this dish is full of flavour.
Janice says
I always mean to eat more tofu and your dish is definitely something I will make. We don't eat many take aways because we live too far from anywhere that will deliver, so home cooked versions are the order of the day!
Alison's Allspice says
I used to eat stir fry all the time, I haven't had it in so long! Your recipe is making my mouth water, yum!
Louisa says
I'm going to try this at the weekend, because I have a vegetarian friends over for dinner. We usually just order a pizza, but I would like to be able to cook something I know she would enjoy. Thanks for the easy recipe.
Anna @AnnaTheApple says
I am terrible with takeaways. I used to have one every week but now I'm trying to limit myself to once a month. It's just hard though as I always fancy a treat on a Friday or Saturday night!
I really should try cooking with tofu at some point, it always tastes so good in restaurants...this sounds delicious.
Emily Leary says
That looks lovely and very colourful! I'm a little bit addicted to quick stir-frys I think, I make it a few times a month at least.
Anosa says
Ohh, I love tofu and glad I came over this post! Another recipe to try on. Thanks! So excited to cook this over the weekend.
Camilla Hawkins says
I do love how adaptable tofu is, it's just a sponge for whatever flavour you want it to be. This looks so good Dannii, licking my lips:-)
MissPond says
This looks delicious Dannii! Just the kind of inspiration I need for meatless Mondays :)
Andrea @ The Petite Cook says
What a tasty meal idea! I personally don't like tofu, but I reckon is a great substitution for vegetarians, and I'm sure that paired with teriyaki sauce is a lot more tasty than usual.
Stephanie says
I need to make this Teriyaki sauce. I always buy it, but this looks so easy.
Lisa Bryan | Downshiftology says
Love all the big, chunky vegetables in this stir fry. That's my kind of dish!
Marvellina | What To Cook Today says
I love a good, easy, quick, and healthy stir-fry like this. Crispy tofu can be addicting for sure!
Jovita @ Yummy Addiction says
I love teriyaki and I add it everywhere I can think of but I have never tried combining it with tofu. Thanks for the great idea!