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Teriyaki Tofu Vegetable Stir Fry

Teriyaki Tofu & Vegetable Stir Fry

$6.68 recipe | $1.67 serving
This teriyaki tofu and vegetable stir fry is just what you need for a quick, healthy meal. Crunchy veggies mix with a sweet and savoury sauce over fluffy rice to create the ultimate taste explosion!
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Course
Cuisine Gluten-Free, Japanese, Vegan
Servings 4 servings
Calories 451 kcal

Equipment

  • Pressure cooker or rice cooker
  • Tofu press
  • Large frying pan

Ingredients
 

Grains

  • 1 cup uncooked brown or white rice ($0.14)
  • 1-2 cups water ($0.00)

Tofu

  • 1 tbsp neutral oil of choice ($0.12)
  • 1 brick extra-firm tofu ($1.42)

Vegetables

  • 1 tbsp sesame oil ($0.13)
  • 1-2 fresh chili peppers, seeded and minced ($0.00)
  • 4 large brown mushrooms, sliced ($0.24)
  • 2 cups broccoli florets ($0.51)
  • 2 cups green beans, chopped ($1.25)
  • 1 can water chestnuts ($0.67)
  • 1 recipe teriyaki sauce ($2.18)
  • Sea salt & pepper to taste ($0.02)

Garnishes optional

  • Toasted sesame seeds
  • Sliced green onions
  • Sriracha hot sauce

Instructions
 

Grains

  • Drain and press your brick of tofu between two hard surfaces with a heavy object over top. In the meantime, start cooking your rice according to package instructions. We use a pressure cooker, so the ratio is 1:1 for water to rice. But, you may need more water depending on the method of cooking.

Tofu

  • For the tofu, heat 1-2 tbsp any neutral oil (we used avocado oil) in a pan over medium. Cube the brick of tofu, and add it into the pan. Fry until each side is golden brown and crispy, about 3-4 minutes per side. Season with salt & pepper and transfer to a plate while you cook the veggies.

Vegetables

  • For the vegetables, heat sesame oil in the same large pan over medium-high heat. Add the mushrooms and broccoli, and cook for 3-4 minutes until softened and lightly browned.
  • Next, add in the chili peppers, green beans, and sliced water chestnuts, cooking for another 3-5 minutes. Once veggies are tender, season with sea salt & pepper.
  • Then, add the cooked tofu and teriyaki sauce into the pan. Cook for another 2-3 minutes to fully incorporate the sauce.
  • Serve stir fry immediately over rice and garnish with toasted sesame seeds, green onions, or Sriracha hot sauce.

Notes

  • Optional ingredients are not reflected in the price or calories of this recipe.

Nutrition

Nutrition Facts
Teriyaki Tofu & Vegetable Stir Fry
Serving Size
 
1 serving
Amount per Serving
Calories
451
% Daily Value*
Fat
 
14.7
g
23
%
Saturated Fat
 
2.3
g
14
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
5.5
g
Monounsaturated Fat
 
5.8
g
Cholesterol
 
0
mg
0
%
Sodium
 
790.2
mg
34
%
Potassium
 
757.1
mg
22
%
Carbohydrates
 
65.8
g
22
%
Fiber
 
5.4
g
23
%
Sugar
 
20.5
g
23
%
Protein
 
19
g
38
%
Vitamin A
 
655.2
IU
13
%
Vitamin C
 
53.9
mg
65
%
Calcium
 
389.2
mg
39
%
Iron
 
4.5
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.
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