Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A simple, flavorful stir-fry featuring crispy tofu cubes glazed in homemade teriyaki sauce tossed with tender broccoli and sweet carrots. This japanese-inspired vegan (vegetarian) ready in about 35 minutes pairs extra firm tofu pressed and cubed, broccoli florets, carrots sliced thin for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Prep: 20 min Cook: 15 min Serves 3 Japanese cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Press 14 oz extra firm tofu for 15 minutes to remove excess moisture, then cut into 1-inch cubes. Toss tofu cubes with 1 tbsp cornstarch until lightly coated.
  2. Step 2: Heat 2 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 3-4 minutes per side until golden and crispy. Remove tofu and set aside.
  3. Step 3: In the same skillet, add 2 cups broccoli florets and 1 cup thinly sliced carrots. Stir-fry for 4-5 minutes until vegetables are tender-crisp.
  4. Step 4: Meanwhile, mix 3 tbsp soy sauce, 1 tbsp brown sugar, 1 tbsp rice vinegar, 1 tsp sesame oil, 2 minced garlic cloves, 1 tsp grated ginger, and 1/4 cup water in a small bowl.
  5. Step 5: Pour the sauce into the skillet with vegetables and bring to a simmer. Return tofu to the pan and toss everything gently to coat. Cook for 2 more minutes until sauce thickens and glazes the tofu and veggies.
  6. Step 6: Remove from heat, garnish with 1 tsp sesame seeds and 2 sliced green onions, and serve immediately over steamed rice or noodles.

Frequently asked questions

How long does Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots take to make?

Total time is about 35 minutes (20 min prep + 15 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 Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots?

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 broccoli florets from drying out.

Can I substitute ingredients in Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots?

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 Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Quick Stir-Fried Teriyaki Tofu with Broccoli and Carrots vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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