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Teriyaki tofu with vegetables in a frying pan with teriyaki sauce being poured over it.
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Teriyaki Tofu

Stir-fried tofu and veggies with teriyaki sauce served over rice or noodles.
Course Main Course
Cuisine Asian
Keyword teriyaki tofu, teriyaki tofu stir fry
Diet Gluten-Free Option, High Protein, Nut-Free, Vegan
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4
Calories 419kcal
Author Monica Davis

Ingredients

  • 16 oz extra firm tofu or high protein tofu

Teriyaki marinade (or 1 1/4 cup store-bought)

  • 1/2 cup cold water (or Tamari or Bragg's liquid amino for gluten-free)
  • 1/3 cup brown sugar
  • 1/4 cup soy sauce or tamari for gluten-free
  • 2 tablespoons vinegar (white or apple cider vinegar)
  • 1 tablespoon sesame oil
  • 1-2 cloves garlic (minced)
  • 1-2 teaspoons fresh ginger (minced)
  • 1 teaspoon garlic chili paste  aka Sambal Oelek or Sriracha (optional for a spicy sauce)

To thicken the teriyaki sauce

  • 1 tablespoon corn starch
  • 2 tablespoons water to mix with the corn starch

Vegetables

  • 2 tablespoons sesame oil divided
  • 3 cups mixed vegetables of choice
  • 4 cups cooked rice or noodles
US - Metric

Instructions

Make the teriyaki sauce

  • Make the homemade teriyaki marinade by combining all the ingredients in a small saucepan. (1/2 cup cold water, 1/3 cup brown sugar, 1/4 cup soy sauce, 2 tbsp vinegar, 1 tbsp sesame oil, minced garlic, ginger root, garlic chili paste, and 1 tbsp corn starch) and simmer over medium heat until all of the sugar dissolves.

Prep and cook the tofu

  • Drain and press your extra-firm tofu to remove as much excess water as possible.
  • Cut the tofu into 1/2 inch cubes.
  • Marinate the tofu in the teriyaki marinade for at least 15 minutes.  (The teriyaki marinade is the same as the homemade sauce, but without the starch to thicken it.  This way, your tofu will be able to soak up the sauce.)
  • Pour the marinade back into a saucepan. Mix 1 tablespoon of cornstarch with 2 tablespoons of water, then stir the mixture into the marinade. Turn the heat to high and bring to a boil, stirring frequently to thicken the sauce.
  • Stir-fry the tofu in 1 tbsp of sesame oil over medium-high heat, flipping frequently until the tofu cubes are crispy on all sides.

Prep and cook the vegetables

  • While the tofu is cooking, wash and cut about 3 cups of any veggies that you want to add to the dish.
  • Remove the cooked tofu from the skillet, and add an additional tablespoon of sesame oil.
  • Stir-fry the veggies for about 3-5 minutes over medium-high heat until cooked but not mushy.

Video

Notes

  • Make sure to drain and press your tofu well.
  • Add the teriyaki sauce after cooking to prevent it from sticking and burning. 
  • Marinate the tofu for at least 15 minutes.  You can marinate it a day or two in advance, but be sure to keep it refrigerated until ready to cook.

Nutrition

Serving: 2cups tofu veggies and rice | Calories: 419kcal | Carbohydrates: 74g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Sodium: 2825mg | Potassium: 507mg | Fiber: 6g | Sugar: 10g | Vitamin A: 6930IU | Vitamin C: 14.2mg | Calcium: 68mg | Iron: 2.8mg