Vegetable Stir-Fry with Tofu and Teriyaki Glaze
A colorful mix of crisp vegetables and pan-fried tofu tossed in a sweet and savory teriyaki sauce for a nutritious vegetarian meal. This japanese-inspired vegetarian (vegetarian) ready in about 30 minutes pairs extra-firm tofu, soy sauce, mirin 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.
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp soy sauce
- 2 tbsp mirin
- 1 tbsp brown sugar
- 1 tbsp cornstarch
- 1 tbsp sesame oil
- 2 tbsp vegetable oil
- 1 medium, sliced into 1/2-inch strips red bell pepper
- 2 cups broccoli florets
- 1 large, sliced thinly on a bias carrot
- 1 cup snap peas
- 2 cloves minced garlic
- 1 tsp grated fresh ginger
- 1 tsp sesame seeds
- 2, sliced thinly green onions
Instructions
- Step 1: Press 14 oz extra-firm tofu between paper towels for 15 minutes, then cut into 1-inch cubes.
- Step 2: In a small bowl, combine 3 tbsp soy sauce, 2 tbsp mirin, 1 tbsp brown sugar, and 1 tbsp cornstarch; stir until smooth to create the teriyaki glaze.
- Step 3: Heat 2 tbsp vegetable oil in a large skillet over medium-high heat. Add tofu cubes and cook for 4-5 minutes per side until golden and crispy, then remove and set aside.
- Step 4: In the same skillet, add 1 tbsp sesame oil, 2 minced garlic cloves, and 1 tsp grated fresh ginger; sauté for 30 seconds until fragrant.
- Step 5: Add 1 sliced red bell pepper, 2 cups broccoli florets, 1 thinly sliced carrot, and 1 cup snap peas; stir-fry for 4-5 minutes until vegetables are tender-crisp.
- Step 6: Return tofu to the skillet and pour the teriyaki glaze over everything. Stir continuously for 2 minutes until the sauce thickens and coats the tofu and vegetables.
- Step 7: Remove from heat and garnish with 1 tsp sesame seeds and 2 sliced green onions before serving.
Frequently asked questions
How long does Vegetable Stir-Fry with Tofu and Teriyaki Glaze take to make?
Total time is about 30 minutes (15 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 Vegetable Stir-Fry with Tofu and Teriyaki Glaze?
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 extra-firm tofu from drying out.
Can I substitute ingredients in Vegetable Stir-Fry with Tofu and Teriyaki Glaze?
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 Vegetable Stir-Fry with Tofu and Teriyaki Glaze 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 Vegetable Stir-Fry with Tofu and Teriyaki Glaze 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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