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Teriyaki Tofu Stir-Fry with Vegetables Recipe
Ash Tyrrell

Teriyaki Tofu Stir-Fry with Vegetables Recipe

I have to admit, this teriyaki tofu stir-fry 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.
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Prep Time 15 minutes
Cook Time 15 minutes
Ingredients Method Notes

Ingredients
  

  • 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

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Notes

  • 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.