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 - this teriyaki tofu is a quick and easy meal not to be missed. It's ready in under 15 minutes.
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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 tofu stir fry. 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. It's a great way to increase your fiber intake.
If you like tofu, we've also used it in our Crispy Baked Tofu, 10 Minute Thai Noodle Soup or Vegan Sushi.
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Tofu cubes - We used pre-marinated tofu. But you can buy a big block of tofu, which is more economical and then press it to squeeze all the liquid out and then dice it up.
- Sesame oil - You can use olive 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 or use tamari to make the whole dish gluten free.
- Ginger, garlic and coriander (cilantro) - The base of the teriyaki sauce. You can use a garlic and ginger paste to make it easier.
- 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.
Variations
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, green beans, sugar snap peas, kale, mushrooms and courgettes. Some really thin cut carrot strips would well and add plenty of crunch.
How to Make Tofu Teriyaki Stir Fry
- Step 1: Heat the oil in a pan or wok over a medium-high heat. Add the broccoli, baby corn and spring onions and gently cook for 3 minutes.
- Step 2: Add the tofu pieces to the pan and stir.
- Step 3: Meanwhile, make the teriyaki sauce by mixing together the honey, soy sauce, ginger, garlic, coriander and lime juice. Alternatively, use our healthy Teriyaki Sauce recipe.
- Step 4: 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 store bought teriyaki sauce, but did you know it's so easy to make yourself and with ingredients you probably already have in your cupboards? Use our Healthy Teriyaki Sauce Recipe.
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, veggies. You name it, you can put this sauce on it!
Serving Suggestions
We went with some wholewheat noodles, but rice works well with this teriyaki tofu recipe. Why not try our Coconut Rice, Slow Cooker Rice, Brown Rice and Quinoa Mix or Oven Cooked Rice.
If you want some greens with this, then go with our Roasted Pak Choi or Garlic Spring Greens.
When serving, top with some sesame seeds and spring onion (green onions).
Dannii's Top 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.
- If you are using a block of tofu, then after you have pressed it you can tear little nuggets off rather than cutting it. All the uneven edges help to get it really crispy.
- 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.
Frequently Asked Questions
This makes a really good meal prep recipe, as it stores well. Portion it out with rice or noodles into an airtight container and they will keep in the fridge for up to 3 days.
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.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
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
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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.
Cindy Gordon says
YES please, this vegetarian is drooling over this! Can't wait to whip this up for my family!
Danielle Wolter says
I LOVE cooking with tofu. And I'm all about 10 minute recipes. Great flavors here!
Cliona Keane says
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!
kim says
Such a colorful, delicious dish! I love that it's vegan and so easy to throw together!
Adrianne says
Your process pictures are spot on! Great recipe, I love the tofu and teriyaki combination. Delicious looking dish!
Katie says
I'm always looking for more teriyaki recipes, and I love these ingredients! Can't wait to try it out!
Alexis says
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.
Joanna Stephens says
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!
Carla Cardello says
Next time I'm skipping the takeout and making this stir fry at home instead!
Zara Carble says
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.
Shumaila says
Love teriyaki anything, and to have a meatless version is just great. Thanks for sharing the recipe
Anjali says
I just posted a really similar recipe! Love tofu teriyaki!!
Patty says
Such a yummy bowl, teriyaki tofu must be awesome, must really give a try at your recipe!
Emily @ Recipes to Nourish says
I love a good stir fry! This looks so colorful and pretty, LOVE all of that ginger in there. Such yummy flavors!
Shauna says
I made this for dinner last night and it was delicious. So easy and even my husband enjoyed it too. Thanks danni xx