I have to admit, this Teriyaki Tofu Stir-Fry with Vegetables Recipe has quickly become one of my favorite weeknight dinners. I love how the tofu soaks up the sweet, savory teriyaki sauce while the vegetables stay crisp and colorful. It’s a dish that feels indulgent but is actually packed with nutrition.

I enjoy making it when I need something quick, healthy, and satisfying. Honestly, once I tried it, I couldn’t stop experimenting with different veggie combos and flavor tweaks, similar to how I enjoy testing recipes like ground beef orzo recipe.

Ingredients

Here’s what you’ll need to make this vibrant and delicious stir-fry. I’ll also share a few tips I’ve learned for the best flavor and texture.

Firm tofu – 14 oz, drained and pressed (I find firm tofu works best because it holds its shape while soaking up the sauce)
Broccoli florets – 2 cups (Fresh broccoli adds crunch and absorbs the teriyaki sauce beautifully; avoid frozen for better texture)
Bell peppers – 1 cup, sliced (I like using a mix of red and yellow for color and natural sweetness)
Carrots – 1 cup, thinly sliced (Thin slices cook quickly and add a natural sweetness to the dish)
Snap peas – 1 cup (Snap peas stay crisp and bright; don’t overcook them or they’ll lose their crunch)
Green onions – 2, chopped (Add at the end for a fresh, sharp flavor)
Garlic – 2 cloves, minced (Fresh garlic gives a fragrant, savory base; don’t use pre-minced—it’s never as strong)
Ginger – 1 teaspoon, grated (Adds warmth and a slightly spicy note; fresh ginger is always best)
Soy sauce or tamari – 1/4 cup (Tamari works as a gluten-free option and has a slightly richer flavor)
Maple syrup – 2 tablespoons (Natural sweetness that balances the salty soy sauce; can substitute with coconut sugar)
Rice vinegar – 1 tablespoon (Brings a subtle tang to brighten the sauce)
Cornstarch – 1 teaspoon, optional (Helps thicken the sauce slightly if you like it more glaze-like)
Sesame oil – 1 teaspoon (Adds nutty depth to the stir-fry)
Vegetable oil – 1 tablespoon (For sautéing the tofu and veggies without sticking)

Note: several servings

Variations

This recipe is flexible, and I love tweaking it depending on what I have on hand:

Swap tofu for tempeh or seitan for a different texture.
Use coconut aminos instead of soy sauce for a soy-free version.
Replace maple syrup with honey or a sugar-free sweetener if you prefer.
Add mushrooms or zucchini for extra vegetables.
Sprinkle chili flakes or sriracha for a spicy kick.

I sometimes make a larger batch along with slow cooker Mexican shredded beef recipe for a full week of meals.

Cooking Time

Here’s how long it takes to get this dish ready:

Prep Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes

Equipment You Need

Here’s the gear that will make this recipe easier:

Large skillet or wok – for sautéing tofu and vegetables evenly.
Mixing bowls – to marinate tofu and toss ingredients.
Knife and cutting board – for chopping veggies safely and efficiently.
Spatula – to stir the stir-fry without breaking tofu.
Measuring cups and spoons – to get the sauce balance right.

How to Make Teriyaki Tofu Stir-Fry with Vegetables Recipe?

Prepare the tofu

After draining your tofu, press it gently to remove excess water. Cut it into even cubes so they cook uniformly and absorb the sauce better. This step ensures crispy edges and a tender center.

Make the teriyaki sauce

In a small bowl, combine soy sauce, maple syrup, rice vinegar, ginger, garlic, and sesame oil. Stir until smooth and slightly thickened. I like tasting it here to adjust sweetness or saltiness before cooking.

Cook the tofu

Heat vegetable oil in a skillet over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 6–8 minutes. I find flipping carefully helps keep the tofu intact while achieving a nice crust.

Sauté the vegetables

Add carrots, broccoli, snap peas, and bell peppers to the skillet. Stir-fry for 4–5 minutes until veggies are bright and tender-crisp. Overcooking makes them soft, and I prefer a bit of crunch for texture contrast.

Combine tofu and sauce

Pour the teriyaki sauce over the tofu and veggies. Stir gently for 2–3 minutes until everything is evenly coated and heated through. The sauce should cling to the tofu and vegetables without being watery.

Finish and garnish

Turn off the heat and stir in green onions. Sprinkle with sesame seeds if desired. Serve immediately for the best flavor and texture. I love how the dish looks colorful and inviting on the plate.

Additional Tips for Making this Recipe Better

Here are some tricks I’ve learned while perfecting this dish:

I always press my tofu for at least 20 minutes; it makes a huge difference in texture.
Using fresh garlic and ginger really elevates the flavor.
Don’t overcrowd the pan when cooking tofu or veggies—it prevents browning.
I like to serve with rice or quinoa to soak up the extra sauce.
Tossing vegetables in the sauce at the end keeps them vibrant and crunchy.

How to Serve Teriyaki Tofu Stir-Fry with Vegetables

Serving this stir-fry can be fun and visually appealing:

Plate over steamed jasmine rice, brown rice, or quinoa for a complete meal.
Garnish with toasted sesame seeds or chopped green onions.
Add a lime wedge on the side for a zesty touch.
Serve family-style in a large bowl so everyone can enjoy the colorful medley.

Nutritional Information

Here’s a quick snapshot of what you’re getting in one serving:

Calories: ~300–350
Protein: 18g
Carbohydrates: 28g
Fat: 14g

This makes it a satisfying, protein-packed, and nutrient-rich meal.

Make Ahead and Storage

Storing

I usually store leftovers in an airtight container in the fridge for up to 3–4 days. It tastes almost as good reheated as it does fresh.

Freezing

You can freeze this stir-fry, but I recommend freezing tofu and sauce separately to maintain texture. Freeze for up to 2 months.

Reheating

Reheat gently on the stovetop over low heat, stirring occasionally. Microwave works too, but I prefer the stovetop for better texture.

Why You’ll Love This Recipe

This teriyaki tofu stir-fry has so many perks:

Quick and easy: Ready in just 30 minutes, perfect for weeknights.
Flexible: Swap veggies or proteins to match your taste.
Healthy and balanced: High in protein, vitamins, and fiber.
Flavorful: Sweet, savory, and slightly tangy sauce that hits all the right notes.
Great for meal prep: Keeps well and tastes delicious reheated.

Ash Tyrrell