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Easy Teriyaki Tofu

Teriyaki Tofu is a delicious, healthy, vegan dinner with lots of vegetables and protein that you can make in 30 minutes. The crispy tofu, shiitake mushrooms, broccoli, and carrots are mixed with a sweet, savory homemade teriyaki sauce. Serve it with soba noodles or rice for a hearty, satisfying, vegan meal.

Easy Teriyaki Tofu in pan with wooded spoon

Weeknight meals just got easier and healthier with this sweet and savory plant based dish. It’s a lightened-up vegan version of the traditional Japanese teriyaki chicken.

This flavorful one pan recipe has plenty of protein and nutrient rich vegetables. Even people who say they don’t like tofu will love this dish. You’ll like it so much you’ll probably add it into your your regular meal rotation.

Easy Teriyaki Tofu on plate with soba noodles

Why I Like This Dish

  • Can be made in 30 minutes.
  • Has a satisfying savory-sweet flavor.
  • The prep is easy. 
  • It’s gluten-freedairy-free, and nut-free
  • Full of nutritious vegetables and plant based protein.
  • The easy teriyaki sauce can be made in 5 minutes.
  • Makes great leftovers.
Easy Teriyaki Tofu close up with chop sticks

How To Make Teriyaki Tofu

This dish comes together in 30 minutes and is easy to prepare. Start by making the Easy Teriyaki Sauce. Once that’s done you’ll pan fry the tofu and stir fry the vegetables.

Easy Teriyaki Sauce

The key to this recipe is making your own Teriyaki Sauce. It’s healthier and tastes fabulous.

The sauce can be made in advance and will stay in the refrigerator for 2 weeks. I usually make up a double batch to have on hand for a quick dinner. The same sauce can be used to make Teriyaki Chicken.

Ingredients for Easy Teriyaki Sauce

Easy Teriyaki Sauce Ingredients

Directions for Easy Teriyaki Sauce

  1. Mix all the ingredients except the arrowroot together in a pot.
  2. Heat over medium heat, stirring until smooth. Bring to a simmer.
  3. While you’re waiting for it to simmer, make the slurry: mix together the arrowroot and water.
  4. Add the slurry. Whisk constantly until the sauce is thickened about 30 seconds.
  5. Set aside while you make the tofu and vegetables.
Easy Teriyaki sauce in pan thickened

How To Make The Tofu and Vegetables

Ingredients

  • 1 block extra firm tofu
  • 3 Tablespoons avocado oil divided
  • 4 cups shiitake mushrooms, stems removed, sliced
  • 4 cups broccoli florets
  • 2 cups julienned carrots 
  • 2 medium scallions, thinly sliced
  • 1 Tablespoon sesame seeds, optional
Easy Teriyaki Tofu ingredients

Start by pan frying the tofu. You don’t have to press it, it’s fast, no time needed on a busy weeknight, just cut and cook.

How to Pan Fry Tofu

  1. Cut the tofu into large cubes. First cut in half horizontally, then into quarters widthwise and lengthwise (see photo above). Place on a kitchen towel to gently dry.
  2. Start cooking the tofu. Place the tofu in 2 tablespoons COLD OIL.Then bring it up to medium heat. Once it’s simmering, cook 5 to 6 minutes until one side is golden brown and not sticking to the pan. Don’t touch it until ready to turn.
  3. Flip the tofu: Use a fork or a spatula. If it’s sticking let it cook a little longer before turning.
  4. Finish cooking the tofu. Simmer another 5 to 6 minutes until golden.
  5. Remove to a plate. Pour 1/3 of the teriyaki sauce over the tofu and stir to coat. Set aside while you make the vegetables.

Stir Fry the Vegetables

  1. Using the same pan, stir fry the mushrooms on medium heat for 3-4 minutes until softened.
  2. Add the broccoli and carrots. Stir fry 2-4 minutes until the broccoli is bright green and crisp tender. If the pan is dry add a splash of water.
  3. Pour in the remaining sauce and tofu. Mix to coat. Let simmer 1 minute to warm the tofu.

Serving

This is a one pan meal with protein and vegetables you can enjoy alone. It’s also good with:

  • buckwheat noodles, delicious and nutritious
  • wild rice, brown rice, or white rice
  • quinoa or millet
  • cauliflower rice if you don’t want extra carbs

Prepare any of the optiona before making the Teriyaki Tofu.

Storing

 Store cooked leftovers in an airtight storage container in the refrigerator for up to 4 days.

Reheat on the stovetop over low heat, add a splash of water to thin the sauce if needed.

Easy Teriyaki Tofu on plate with chop sticks, pan on the side

Ingrid’s Tips

  • Prepare the sauce first or even days in advance.
  • Cut the tofu, chop and measure all the vegetables before you begin to cook. Stir frying is a quick process, everything must be ready.
  • Mushrooms have different amounts of water. If your mushrooms are very dry when you’re stir frying them, add a splash of water to facilitate softening and to prevent burning. If the mushrooms are wet they will release water when cooking, that’s fine, raise the heat to let the water evaporate.
  • The broccoli and carrots cook very fast. Don’t let them overcook. If the pan is dry add a splash of water.

Substitutions

You can use whatever vegetables you have in your refrigerator. Here are some suggestions.

  • Shiitake mushrooms -> white or cremini mushrooms
  • Carrots -> red peppers
  • Broccoli -> cauliflower or asparagus
  • Tofu-> chicken -> tempeh
    If you’re not in the mood for tofu, the recipe can be prepared with chicken tenders cut into strips. Saute for 4-5 minutes. Remove from the pan, toss with a little teriyaki sauce. Continue with the recipe.
    For tempeh, make easy pan fried tempeh and continue with the recipe.

You’ll love this dinner. It’s healthy, reasonably easy to prepare, AND tastes incredibly delicious. It’s the perfect weeknight meal. Enjoy!

Easy Teriyaki Tofu 2 plates with chopsticks

If you like this recipe you may also want to try the other healthy 30 minute recipes

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Easy Teriyaki Tofu


  • Author: Ingrid DeHart
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Teriyaki Tofu is a delicious healthy vegan dinner with lots of protein and vegetables flavored with an easy to make homemade Teriyaki Sauce.


Ingredients

Scale

Easy Teriyaki Sauce

  • 1/2 cup water
  • 1/3 cup gluten free tamari
  • 3 Tablespoons coconut sugar
  • 1 Tablespoon rice vinegar
  • 1 Tablespoon minced garlic, about 2 cloves
  • 1 teaspoon grated ginger (I use a microplane)*
  • 1/4 teaspoon red pepper flakes (optional if you like a little spice)
  • Slurry: 1 Tablespoon arrowroot and 1 tablespoon water

Tofu and Vegetables

  • 1 block extra firm tofu
  • 3 Tablespoons avocado oil, divided
  • 4 cups shiitake mushrooms, stems removed, sliced
  • 4 cups broccoli florets
  • 2 cups julienned carrots 
  • 2 medium scallions, thinly sliced
  • 1 Tablespoon sesame seeds, optional
  • Buckwheat noodles, quinoa, rice or cauliflower rice for serving (optional)

Instructions

Prepare the Teriyaki Sauce

  • In a small saucepan, mix the water, tamari, coconut sugar, rice vinegar, garlic, ginger, and red pepper flakes (if using).
  • Heat over medium-low, stirring until smooth. Bring to a simmer.
  • While you’re waiting for it to simmer, make the slurry. In a small bowl, whisk together water and arrowroot starch.
  • Pour in the slurry. Whisk constantly until the sauce is thickened, about 30 seconds.
  • Remove from the heat and set aside.

Pan Fry the Tofu

  • Cut the tofu into large cubes. First cut in half horizontally, then into quarters widthwise and lengthwise (see photo above). Place on a kitchen towel to gently dry.
  • In a large heavy saute pan, place the tofu in 2 tablespoons COLD OIL. Then bring it up to medium heat. Once it’s simmering, cook 5 to 6 minutes until one side is golden brown and not sticking to the pan.
  • Flip the tofu: Use a fork or a spatula. If it’s sticking a lot let it cook a little longer before turning.
  • Cook another 5 to 6 minutes until golden.
  • Remove tofu to a plate, Pour 1/3 of the teriyaki sauce over the tofu and stir to coat. Set aside while you make the vegetables.

Stir Fry the Vegetables

  • In the same pan, heat the remaining 1 tablespoon of oil on medium. Add the mushrooms. Saute for 3 to 4 minutes, or until softened.
  • Add the broccoli and carrots. Saute 3-4 minutes until broccoli is bright green.
  • Pour in the remaining sauce and tofu. Mix to combine evenly.
  • Let simmer 1 minute to warm the tofu.
  • Stir in about half of the scallions.
  • Serve warm, either alone or with buckwheat noodles, quinoa or rice.
  • Sprinkle remaining scallions and sesame seeds on the top.

Notes

Since the ginger is going to be finely chopped or grated, you don’t have to peel it unless the skin is old and dry. Organic is best.

Nutrition information is without noodles, rice or grains.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Dish
  • Method: Saute
  • Cuisine: Vegan, Gluten-Free, Dairy Free

Keywords: teriyaki tofu, teriyaki tofu stir fry, teriyaki tofu with vegetables, easy teriyaki sauce

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