One-Pan Teriyaki Tofu and Vegetable Stir-Fry
Crisp-tender vegetables and pan-seared tofu bathed in a homemade teriyaki glaze, ready in 40 minutes with no extra dishes. This asian-inspired stir fry (vegetarian, gluten-free) ready in about 40 minutes pairs firm tofu, broccoli florets, bell peppers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz firm tofu
- 2 cups broccoli florets
- 1, thinly sliced bell peppers
- 2, julienned carrots
- 3 cloves, minced garlic
- 1 tbsp, grated ginger
- 3 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp honey
- 1 tsp sesame oil
- 1 tsp cornstarch
- 2, sliced green onions
- for garnish sesame seeds
- for serving cooked rice
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Press 14 oz firm tofu on paper towels for 15 minutes to remove excess moisture, then cut into 1-inch cubes.
- Step 2: Whisk 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil, and 1 tsp cornstarch in a small bowl until smooth.
- Step 3: Heat 1 tbsp vegetable oil in a large non-stick skillet over medium-high heat. Add tofu cubes and cook 5 minutes per side until golden.
- Step 4: Remove tofu and set aside. Add 2 cups broccoli florets, 1 sliced bell pepper, and 2 julienned carrots to the skillet. Stir-fry 4-5 minutes until crisp-tender.
- Step 5: Add 3 minced garlic cloves and 1 tbsp grated ginger to the skillet. Stir-fry 30 seconds until fragrant.
- Step 6: Return tofu to skillet and pour in teriyaki sauce. Toss until sauce thickens and coats ingredients, 2-3 minutes.
- Step 7: Stir in 2 sliced green onions. Serve immediately over cooked rice, sprinkled with sesame seeds.
Frequently asked questions
How long does One-Pan Teriyaki Tofu and Vegetable Stir-Fry take to make?
Total time is about 40 minutes (20 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover One-Pan Teriyaki Tofu and Vegetable Stir-Fry?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep firm tofu from drying out.
Can I substitute ingredients in One-Pan Teriyaki Tofu and Vegetable Stir-Fry?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale One-Pan Teriyaki Tofu and Vegetable Stir-Fry for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is One-Pan Teriyaki Tofu and Vegetable Stir-Fry vegetarian?
Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
