This teriyaki tofu and vegetable stir fry is just what you need for a quick, healthy meal. It’s perfect for weeknights, or whenever you’re feeling like a low-maintenance dinner.
Easy Peasy Lemon Squeezy
We’re both huge fans of easy, yet delicious meals. Nothing embodies this more than a classic teriyaki stir fry. How easy is it to whip up a stir fry vegan style? Easy peasy lemon squeezy! All you have to do is replace the usual chicken or beef with tofu!
This meal seriously comes together so quickly. It can definitely be made faster if you opt for store-bought sauce, but we love making our own with fresh ingredients.
Another reason we love stir fry is because you can jam-pack it full of vegetables, which are both nutritionally-dense and filling. It’s the ultimate customizable meal to suit your needs or preferences.
You can easily swap out the tofu for tempeh, or rice for noodles. The options are endless. Plus, it’s great for prepping ahead of time to have on hand as a quick and simple lunch. So, there’s no time like the present to whip together this recipe!
Key Ingredients For Teriyaki Tofu & Vegetable Stir Fry
- Teriyaki sauce: the sauce is definitely important in any stir fry. And why would you need to purchase an expensive bottle of teriyaki sauce from the store when you can make your own! It’s full of sweet and savory flavors, which helps jazz up the veggies (perfect for convincing your family to eat more broccoli).
- Veggies: the nice thing about stir fry is how many different vegetables you can throw in. We usually just use a combination of whatever we have on hand, but some of our favorites include broccoli or broccolini, green beans, mushrooms, snap peas, carrots, and bok choy. Each one creates a unique texture and taste that makes this stir fry recipe so delicious.
- Tofu: to add some extra protein, we always love tofu. Because it’s a complete protein, tofu is the ideal replacement for animal-based proteins in this recipe. We prefer the extra-firm variety to create a crisp outside, yet chewy inside. As an added bonus, it’s full of calcium to help keep your bones and muscles strong!
- Fresh chilis: to give this stir fry a little kick, we used some fresh chili peppers from our garden. They are the perfect way to spice things up, while also providing you with a healthy dose of capsaicin. Contrary to popular belief, capsaicin may actually improve your digestion and is even used to treat ulcers!
How to Make Teriyaki Tofu & Vegetable Stir Fry
For the tofu, you’ll heat some oil in a pan over medium. Fry cubes of tofu until each side is golden brown and crispy. Then, season with salt and pepper and set aside while you cook the veggies.
For the vegetables, you’ll heat sesame oil in the same large pan over medium-high heat. Add in the mushrooms and broccoli, and cook for a few minutes until they appear lightly browned.
Next, throw in some diced chili peppers, green beans, and sliced water chestnuts. Once the veggies are nice and tender, season everything with a touch more salt and pepper.
Then, add the cooked tofu and teriyaki sauce into the pan. Cook for a few more minutes to fully incorporate the sauce. Serve this stir fry immediately over rice and garnish with toasted sesame seeds, green onions, or your favorite hot sauce! Told ya this meal is easy.
How to Store Teriyaki Tofu & Vegetable Stir Fry
This recipe will keep in the fridge for up to 3-4 days. To reheat, transfer stir fry mixture back into a pan and heat on low-medium for 5-6 minutes, or until warm. We do not recommend freezing this dish to maintain optimal freshness and taste.
Why You’ll Love This Teriyaki Tofu & Vegetable Stir Fry
We love making stir fry for an easy weeknight meal. We know you’ll love this recipe too! It’s:
If you make this recipe, don’t forget to leave a comment, rate it, and tag us on Instagram with #brokebankvegan. Happy eating!
Other Recipes You’ll Enjoy
- Baked Sesame Ginger Tofu
- Creamy Ramen Noodle Bowl
- Sweet & Sour Cauliflower on Rice
- Cabbage Slaw With Sesame Ginger Dressing
4 servings per container
Serving Size1 servings
- Amount Per ServingCalories451
- % Daily Value *
- Total Fat 14.7g 23%
- Saturated Fat 2.3g 12%
- Sodium 790.2mg 33%
- Potassium 757.1mg 22%
- Total Carbohydrate 65.8g 22%
- Dietary Fiber 5.4g 22%
- Sugars 20.5g
- Protein 19g 38%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Can the teriyaki sauce be made ahead of time?
Yes, the teriyaki sauce can absolutely be made ahead of time and kept on hand in your fridge for up to 6-7 days.
Is this recipe gluten-free?
Yes, this recipe is gluten-free if you use tamari in place of soy sauce.
What can I use instead of tofu?
If you don’t have any tofu or don’t like it, you can try using tempeh or faux meat instead. You can also enjoy this meal with just vegetables!