TERIYAKI TOFU STIR-FRY

TERIYAKI TOFU STIR-FRY

Teriyaki tofu stir-fry is a tasty and nutritious dish which has cubed tofu along with fresh vegetables in the form of bell pepper, zucchini, carrot, etc., made with homemade teriyaki sauce made using soy sauce, honey, and sesame oil, giving it a well-balanced taste with the sweetness of honey, the saltiness of soy sauce, and the spiciness of garlic. This recipe is quite nice for a weeknight supper or even a light meal. You can have the dish with steamed rice or noodles because of that reason. It forms an even more satisfying meal. So, Teriyaki tofu stir fry is one excellent option for that person searching for a wholesome stir-fry.

RECIPE CATEGORY

Lunch, Dinner, Side, Entrée

SERVING SIZE

1

CUISINE

Asian, Japanese

PREPARATION / TECHNIQUES

Stir-Fry, Quick & Easy, Pan-Fry

OCCASION / HOLIDAY

Weeknight Dinner, Family Meals, Summer, Fall

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan (with maple syrup), Gluten-Free, Low Fat, Quick & Easy

DISH TYPE

Stir-Fry, Entrée, Side

INGREDIENTS OF TERIYAKI TOFU STIR-FRY

• 100g firm tofu, cubed
• 1/4 bell pepper, sliced
• 1/4 zucchini, sliced
• 1/4 carrot, julienned
• 1 tbsp soy sauce
• 1 tsp honey or maple syrup
• 1/2 tsp sesame oil
• 1 clove garlic, minced
• 1 tsp sesame seeds (for garnish)
• Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

• Calories: 180
• Protein: 10g
• Fat: 8g
• Carbohydrates: 14g
• Fibre: 3g
• Sodium: 400mg

PREPARATION OF TERIYAKI TOFU STIR-FRY

• Prepare the tofu and vegetables: Pat the tofu dry and cut it into uniform cubed shapes. Bell pepper and zucchini chopped; carrot julienned.
• Make the teriyaki sauce: Combine soy sauce, honey or maple syrup, sesame oil, and minced garlic in a small bowl. Stir them until well combined.
• Cook the tofu: Cut the tofu into cubes and pan-fry it with a bit of oil in a non-stick pan on medium heat until golden brown for about 3-4 minutes. Remove the tofu from the pan and set it aside.
• Stir-fry the vegetables: Add the bell pepper, zucchini, and carrot to the pan. Stir-fry until they become tender but still crisp for 2 to 3 minutes.
• Combine tofu and sauce: Add the tofu to the pan of vegetables, then add over the teriyaki sauce. Toss all this together and mix it up really well. Leave it for two more minutes to thoroughly coat the mixture in the sauce.
• Garnish and serve: Sprinkle sesame seeds over the dish before serving. Serve either alone or over steamed rice or noodles.

PREP TIME

10 minutes

COOKING TIME

10 minutes

TIPS

• Shake out excess moisture from the tofu and fry to crispiness.
• Add some other nutrients by adding colourful vegetables such as broccoli, snap peas, or mushrooms to it.
• For added flavour, you may marinate the tofu in teriyaki sauce for at least 30 minutes before cooking.

VARIATIONS

• Spill a few little grated gingers in the sauce for a spicy flavour.
• To enhance its flavour, one may incorporate cooked soba noodles or brown rice.
• Add some edamame beans to also get another source of protein.

PREPPING AND STORAGE

• Fridge: Store in a container in the refrigerator for up to 2 days and heat through in a pan or microwave.
• Freezing: Not recommended, as tofu and vegetables would turn into mushy messes when thawed.