Stir-Fried Teriyaki Tofu with Broccoli and Carrots

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

A quick stir-fry combining crispy tofu with broccoli and carrots in a sweet teriyaki sauce, ideal for a kid-friendly vegetarian meal. This asian-inspired kid friendly (vegetarian) ready in about 25 minutes pairs broccoli florets, sesame oil, soy sauce for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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: 10 min Cook: 15 min Serves 4 Asian cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed and cubed extra-firm tofu and cook for 4-5 minutes per side until golden and crispy. Remove tofu and set aside.
  2. Step 2: In the same skillet, add remaining 1 tbsp sesame oil, 2 cups broccoli florets, and 1 large thinly sliced carrot. Stir-fry for 4-5 minutes until vegetables are crisp-tender.
  3. Step 3: In a small bowl, whisk together 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 2 minced garlic cloves, 1 tsp cornstarch, and 2 tbsp water until smooth.
  4. Step 4: Pour the teriyaki sauce over the vegetables in the skillet and cook for 1-2 minutes, stirring, until the sauce thickens and coats the vegetables.
  5. Step 5: Return the crispy tofu to the skillet and gently toss to combine and heat through for 1 minute.
  6. Step 6: Remove from heat and garnish with 2 sliced green onions and 1 tsp sesame seeds if using. Serve immediately with steamed rice if desired.

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Frequently asked questions

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

Total time is about 25 minutes (10 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 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 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 Stir-Fried Teriyaki Tofu with Broccoli and Carrots 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 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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