Teriyaki Tofu Stir-Fry with Brown Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A protein-rich, gluten-free stir-fry featuring crispy tofu, colorful vegetables, and a sweet-salty teriyaki glaze. This asian-inspired vegetarian (gluten-free, vegan-friendly) ready in about 45 minutes pairs block (14 oz), cubed tofu, brown rice, head, cut into florets broccoli for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 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.

★ 4.3 (9 ratings) Prep: 20 min Cook: 25 min Serves 4 Asian cuisine 450 cal/serving
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Ingredients

Instructions

  1. Step 1: Cook 1.5 cups brown rice according to package instructions, then set aside.
  2. Step 2: Heat 1 tbsp sesame oil in a wok or large skillet over high heat. Add 1 block tofu cubes and cook for 5-7 minutes until golden and crispy.
  3. Step 3: Toss in 1 head broccoli, 1 julienned carrot, and 1 sliced bell pepper. Stir-fry for 5 minutes until vegetables are tender-crisp.
  4. Step 4: Add 2 minced garlic cloves and stir for 30 seconds until fragrant. Pour in 1/2 cup teriyaki sauce and 1 tbsp soy sauce. Cook for 2-3 minutes until sauce thickens and coats the vegetables.
  5. Step 5: Mix in cooked rice and stir to combine. Garnish with 1 tbsp sesame seeds and 2 sliced green onions before serving.

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Frequently asked questions

How long does Teriyaki Tofu Stir-Fry with Brown Rice take to make?

Total time is about 45 minutes (20 min prep + 25 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 with Brown Rice?

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 block (14 oz), cubed tofu from drying out.

Can I substitute ingredients in Teriyaki Tofu Stir-Fry with Brown Rice?

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 with Brown Rice 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 with Brown Rice gluten-free?

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

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