This teriyaki tofu stir-fry is a delightful blend of flavors and textures, perfect for a quick and healthy meal. The combination of crispy tofu, vibrant vegetables, and a savory-sweet teriyaki sauce makes it a crowd-pleaser. Serve it over a bed of rice for a satisfying and nutritious dish that’s sure to become a favorite.
Some ingredients in this recipe might not be staples in every kitchen. Tofu is a versatile plant-based protein that can be found in the refrigerated section of most supermarkets. Sesame oil adds a distinct nutty flavor and can usually be found in the international or oil aisle. Rice vinegar is a mild vinegar used in many Asian dishes and is typically located in the vinegar or international foods section.
Ingredients For Teriyaki Tofu Stir-Fry Recipe
Tofu: A plant-based protein that absorbs flavors well and provides a firm texture when cooked.
Soy sauce: A salty, umami-rich sauce made from fermented soybeans, essential for the teriyaki flavor.
Maple syrup: Adds a natural sweetness to balance the savory elements of the dish.
Rice vinegar: A mild vinegar that adds a subtle tang to the marinade.
Sesame oil: Provides a nutty flavor that enhances the overall taste of the stir-fry.
Garlic: Adds a pungent, aromatic flavor to the dish.
Ginger: Offers a warm, spicy note that complements the other ingredients.
Broccoli: Adds a crunchy texture and a dose of vitamins and minerals.
Red bell pepper: Provides a sweet, crisp element and vibrant color.
Carrot: Adds a slight sweetness and crunch to the stir-fry.
Vegetable oil: Used for cooking the tofu and vegetables, ensuring they don’t stick to the pan.
Cornstarch: Mixed with water to thicken the sauce, giving it a glossy finish.
Rice: A neutral base that complements the flavors of the stir-fry.
Technique Tip for This Recipe
When pressing tofu, use a tofu press or place the tofu block between two plates and weigh it down with a heavy object like a cast-iron skillet. This helps remove excess moisture, allowing the tofu to absorb more of the marinade and achieve a better texture when cooked.
Suggested Side Dishes
Alternative Ingredients
firm tofu - Substitute with tempeh: Tempeh has a firm texture and absorbs flavors well, making it a great alternative to tofu in stir-fries.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and has a similar umami flavor.
maple syrup - Substitute with agave nectar: Agave nectar is a vegan sweetener that can replace maple syrup, offering a similar sweetness.
rice vinegar - Substitute with apple cider vinegar: Apple cider vinegar provides a similar tangy flavor and acidity as rice vinegar.
sesame oil - Substitute with olive oil: Olive oil can be used as a cooking oil, though it has a different flavor profile. For a more similar taste, use toasted sesame oil.
minced garlic - Substitute with garlic powder: Garlic powder can be used in place of fresh garlic, though it will have a slightly different texture and intensity.
minced ginger - Substitute with ground ginger: Ground ginger can replace fresh ginger, though it is more concentrated, so use less.
broccoli florets - Substitute with cauliflower florets: Cauliflower has a similar texture and can be used in place of broccoli in stir-fries.
red bell pepper - Substitute with yellow bell pepper: Yellow bell pepper has a similar sweetness and crunch as red bell pepper.
julienned carrot - Substitute with zucchini strips: Zucchini strips provide a similar texture and can be used as a low-carb alternative.
vegetable oil - Substitute with canola oil: Canola oil has a neutral flavor and high smoke point, making it a good substitute for vegetable oil.
cornstarch - Substitute with arrowroot powder: Arrowroot powder is a gluten-free thickening agent that works similarly to cornstarch.
cooked rice - Substitute with quinoa: Quinoa is a protein-rich grain that can be used as a nutritious alternative to rice.
Other Alternative Recipes Similar to This
How to Store or Freeze This Dish
Allow the teriyaki tofu stir-fry to cool completely before storing. This prevents condensation, which can make the dish soggy.
Transfer the cooled stir-fry into an airtight container. For best results, use a glass container to avoid any potential staining from the soy sauce.
Store the container in the refrigerator. The teriyaki tofu stir-fry will stay fresh for up to 4 days.
If you plan to freeze the stir-fry, portion it into individual servings. This makes reheating easier and helps maintain the texture of the tofu and vegetables.
Place each portion into a freezer-safe container or a resealable plastic bag. Make sure to remove as much air as possible to prevent freezer burn.
Label each container or bag with the date. The teriyaki tofu stir-fry can be frozen for up to 2 months.
When ready to eat, thaw the stir-fry in the refrigerator overnight. This gradual thawing helps maintain the integrity of the broccoli, bell pepper, and carrot.
Reheat the thawed stir-fry in a pan over medium heat. Add a splash of water or soy sauce if the dish appears dry.
Alternatively, you can reheat the stir-fry in the microwave. Place it in a microwave-safe dish, cover it with a damp paper towel, and heat in 1-minute intervals, stirring in between, until warmed through.
For an extra burst of flavor, garnish the reheated stir-fry with fresh sesame seeds or a drizzle of sesame oil before serving.
How to Reheat Leftovers
Stovetop Method:
- Heat a non-stick pan over medium heat.
- Add a splash of vegetable oil or sesame oil.
- Add the leftover teriyaki tofu stir-fry to the pan.
- Stir occasionally until heated through, about 5-7 minutes.
- If the sauce has thickened too much, add a tablespoon of water or vegetable broth to loosen it up.
Microwave Method:
- Place the teriyaki tofu stir-fry in a microwave-safe dish.
- Cover with a microwave-safe lid or a damp paper towel to retain moisture.
- Microwave on high for 1-2 minutes.
- Stir and check the temperature. If needed, continue microwaving in 30-second intervals until heated through.
Oven Method:
- Preheat your oven to 350°F (175°C).
- Place the teriyaki tofu stir-fry in an oven-safe dish.
- Cover with aluminum foil to prevent drying out.
- Bake for 10-15 minutes, stirring halfway through, until heated evenly.
Steaming Method:
- Set up a steamer basket over a pot of boiling water.
- Place the teriyaki tofu stir-fry in the steamer basket.
- Cover and steam for about 5-7 minutes, or until heated through.
- This method helps retain the moisture and texture of the vegetables and tofu.
Air Fryer Method:
- Preheat the air fryer to 350°F (175°C).
- Place the teriyaki tofu stir-fry in the air fryer basket in a single layer.
- Air fry for 3-5 minutes, shaking the basket halfway through to ensure even heating.
- This method can give the tofu a slightly crispy texture while reheating.
Essential Tools for This Recipe
Knife: to cube the tofu and slice the vegetables
Cutting board: to provide a stable surface for cutting the tofu and vegetables
Mixing bowl: to mix the marinade ingredients and marinate the tofu
Whisk: to mix the marinade and cornstarch mixture thoroughly
Frying pan: to cook the tofu and stir-fry the vegetables
Spatula: to stir and turn the tofu and vegetables while cooking
Measuring spoons: to measure out the soy sauce, maple syrup, rice vinegar, sesame oil, and cornstarch
Garlic press: to mince the garlic cloves
Grater: to mince the ginger
Rice cooker: to cook the rice for serving
Serving bowl: to serve the finished teriyaki tofu stir-fry over rice
How to Save Time on This Recipe
Prepare ingredients in advance: Chop broccoli, bell pepper, and carrot the night before and store them in the fridge.
Use pre-pressed tofu: Buy pre-pressed tofu to skip the pressing step.
Make extra marinade: Double the marinade recipe and store it in the fridge for future use.
Cook rice ahead: Prepare cooked rice in advance and reheat it when needed.
Use a large pan: A larger pan allows you to cook everything in one batch, saving time.
Teriyaki Tofu Stir-Fry Recipe
Ingredients
Main Ingredients
- 1 block firm tofu pressed and cubed
- 2 tablespoon soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic minced
- 1 teaspoon ginger minced
- 1 cup broccoli florets
- 1 red bell pepper red bell pepper sliced
- 1 carrot carrot julienned
- 2 tablespoon vegetable oil
- 1 tablespoon cornstarch mixed with 2 tablespoon water
- to taste Cooked rice for serving
Instructions
- Press and cube the tofu.
- Mix soy sauce, maple syrup, rice vinegar, sesame oil, garlic, and ginger in a bowl.
- Marinate tofu in the mixture for 10 minutes.
- Heat vegetable oil in a pan over medium heat.
- Add tofu and cook until golden brown.
- Add broccoli, bell pepper, and carrot. Stir-fry for 5 minutes.
- Add the remaining marinade and cornstarch mixture. Cook until sauce thickens.
- Serve over cooked rice.
Nutritional Value
Keywords
Suggested Appetizers and Desserts
More Amazing Recipes to Try 🙂
- Grilled Peach Sundae Recipe20 Minutes
- Parmesan Popcorn Recipe15 Minutes
- Pandan Leaves Recipe30 Minutes
- Jam-Filled Oatmeal Bars Recipe45 Minutes
- Maple Cinnamon Popcorn Recipe15 Minutes
- Grilled Asparagus Tomato Salad Recipe20 Minutes
- Garlic Herb Crostini Recipe25 Minutes
- Garlic Parmesan Breadsticks Recipe35 Minutes
Leave a Reply