Teriyaki Tofu Stir-Fry
A quick and healthy stir-fry with marinated tofu, vibrant vegetables, and a sweet-savory teriyaki glaze. This asian-inspired quick meals (vegetarian) ready in about 30 minutes pairs block (14 oz, firm, cubed) tofu, soy sauce, mirin 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 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.
Ingredients
- 1 block (14 oz, firm, cubed) tofu
- 2 tbsp soy sauce
- 1 tbsp mirin
- 1 tsp sugar
- 2 cloves (minced) garlic
- 1 cup (florets, cut) broccoli
- 1/2 cup (julienned) carrots
- 1/2 cup (sliced) bell peppers
- 1 tbsp sesame oil
- 1 cup (cooked, for serving) rice
- 1/4 cup (sliced) green onions
- 1 tbsp sesame seeds
Instructions
- Step 1: In a bowl, mix soy sauce, mirin, sugar, and garlic. Add tofu cubes and marinate for 15 minutes.
- Step 2: Heat sesame oil in a wok or large skillet over high heat. Add broccoli, carrots, and peppers; stir-fry for 4-5 minutes until tender-crisp.
- Step 3: Add marinated tofu and stir-fry for 3-4 minutes until golden. Pour in remaining marinade and cook for 2 minutes until glossy.
- Step 4: Transfer to a serving plate, top with cooked rice, green onions, and sesame seeds. Serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Teriyaki Tofu Stir-Fry take to make?
Total time is about 30 minutes (10 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 Teriyaki Tofu 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 soy sauce from drying out.
Can I substitute ingredients in Teriyaki Tofu 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 Teriyaki Tofu 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 Teriyaki Tofu Stir-Fry 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.
What others are saying
- ★★★★★
My partner, who's usually picky, absolutely loved this.
- ★★★★★
Used half the salt and it was still plenty flavorful.
- ★★★★★
My whole family loved this.
