Teriyaki Tofu Stir-Fry 🥢
PHASE I: Overview & Quick Info
A better-than-takeout teriyaki tofu stir-fry with crispy tofu, colorful vegetables, and a glossy sauce. This vegan dinner comes together in 20 minutes and is packed with plant-based protein.
• Prep: 10 mins | Cook: 10 mins | Total: 20 mins | Servings: 2
• Protein: 20g | Calories: 420 | Fiber: 6g
Why You'll Love It:
• Better than takeout
• Ready in 20 minutes
• 20g plant-based protein
• Vegan and gluten-free option
• One pan only
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PHASE II: Cooking
Ingredients:
• 1 block (14 oz) firm tofu, pressed and cubed
• 2 tbsp cornstarch (or arrowroot powder)
• 1 tbsp sesame oil (or vegetable oil)
• 1 bell pepper, sliced
• 1 cup snap peas
• ¼ cup teriyaki sauce (store-bought or homemade)
• Cooked white or brown rice for serving
• Sesame seeds and green onions for garnish (optional)
Instructions:
Step 1: Press tofu for 10 minutes to remove excess water. Cube into 1-inch pieces.
Step 2: Toss tofu cubes in cornstarch until evenly coated.
Step 3: Heat sesame oil in a large skillet or wok over medium-high heat.
Step 4: Add tofu and cook for 5-6 minutes, turning occasionally, until golden and crispy. Remove from pan.
Step 5: Add bell pepper and snap peas to the pan. Stir-fry for 2-3 minutes until tender-crisp.
Step 6: Return tofu to the pan. Add teriyaki sauce.
Step 7: Toss to coat. Cook for 2 minutes until heated through.
Step 8: Serve hot over rice. Garnish with sesame seeds and green onions.
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PHASE III: Tips & Tools
Variations:
• Spicy: Add 1 tsp sriracha or red pepper flakes
• Extra veggies: Add carrots, broccoli, or mushrooms
• Gluten-free: Use tamari-based teriyaki sauce
• Add cashews: Add toasted cashews for crunch
FAQs:
Can I use chicken instead?
Yes, use sliced chicken breast. Cook for 5-6 minutes until done.
How do I make tofu crispy?
Press it well and coat with cornstarch before cooking.
Can I meal prep this?
Yes, store in fridge for up to 3 days.
Tools Recommended:
Chef's Knife (8-inch): https://amzn.to/4a2dQfc
Cutting Board: https://amzn.to/4vbhKLn
Mixing Bowls: https://amzn.to/4eEya93
Measuring Cups & Spoons: https://amzn.to/3S8enGh
Spatula: https://amzn.to/4eJcgBu
Baking Tray: https://amzn.to/4ec7rkc
Blender: https://amzn.to/4gj84cS
Vegetable Peeler: https://amzn.to/4ow0UnZ
Can Opener: https://amzn.to/4ejcopX
Kitchen Scale: https://amzn.to/3Sns2t6
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Conclusion:
This Teriyaki Tofu Stir-Fry proves that vegan takeout is faster, healthier, and more delicious at home. With 20 grams of plant-based protein and just 20 minutes, it's a weeknight winner.
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