Indulge in the exquisite flavors of our Teriyaki Tofu and Vegetable Stir-Fry, a delightful fusion of savory teriyaki sauce, protein-rich tofu, and an assortment of crisp, colorful vegetables. This stir-fry not only tantalizes the taste buds with its bold and umami-rich profile but also offers a healthy and under-800-calories meal option. Tofu, a versatile plant-based protein, takes center stage, absorbing the sweet and savory teriyaki goodness, while an array of vegetables adds a burst of vitamins, minerals, and fiber. Quick to prepare and bursting with nutrition, this stir-fry is a delightful way to enjoy a flavorful and satisfying dish that aligns with both your culinary cravings and your commitment to a health-conscious lifestyle.


  • – 1 block (14 oz) extra-firm tofu, pressed and cubed
  • – 2 tablespoons vegetable oil
  • – 1 broccoli crown, cut into florets
  • – 1 red bell pepper, sliced
  • – 1 yellow bell pepper, sliced
  • – 1 carrot, julienned
  • – 1 cup snap peas, ends trimmed
  • – 3 green onions, sliced
  • – 1 tablespoon sesame seeds (optional)
  • – Cooked brown rice or quinoa for serving

– Teriyaki Sauce:

  • – 1/4 cup low-sodium soy sauce
  • – 2 tablespoons mirin
  • – 2 tablespoons rice vinegar
  • – 1 tablespoon maple syrup or honey
  • – 1 teaspoon sesame oil
  • – 1 teaspoon grated ginger
  • – 2 cloves garlic, minced
  • – 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)


  1. In a large wok or skillet, heat vegetable oil over medium-high heat. Add cubed tofu and cook until golden brown on all sides. Remove tofu from the pan and set aside.
  2. In the same pan, add a bit more oil if needed. Stir in broccoli florets, sliced red and yellow bell peppers, julienned carrot, and snap peas. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.
  3. In a small bowl, whisk together the ingredients for the teriyaki sauce: soy sauce, mirin, rice vinegar, maple syrup or honey, sesame oil, grated ginger, and minced garlic.
  4. Pour the teriyaki sauce over the vegetables and stir to coat evenly. Allow the sauce to simmer and thicken slightly.
  5. Add the cooked tofu back to the pan and toss everything together until well-coated with the teriyaki sauce.
  6. Stir in sliced green onions and sesame seeds (if using). Remove the pan from heat.
  7. Serve the Teriyaki Tofu and Vegetable Stir-Fry over cooked brown rice or quinoa, enjoying the balance of textures and flavors in this delicious and wholesome dish.

Health Benefits

The Teriyaki Tofu and Vegetable Stir-Fry is a nutritional powerhouse, offering a range of health benefits through its plant-centric ingredients. Tofu, a staple in vegetarian and vegan diets, provides a complete source of plant-based protein and is rich in essential amino acids. The variety of vegetables, including broccoli, bell peppers, carrots, and snap peas, contribute an array of vitamins, minerals, and antioxidants, supporting immune function and overall well-being.

The teriyaki sauce, made with wholesome ingredients like soy sauce, mirin, and sesame oil, not only enhances the flavor but also provides a satisfying umami profile. Additionally, the use of brown rice or quinoa as a base adds whole grains and fiber, promoting digestive health and providing sustained energy. This stir-fry is a low-calorie option that delivers on taste without compromising on nutrition. By savoring the Teriyaki Tofu and Vegetable Stir-Fry, you’re not only treating your palate to a symphony of flavors but also nourishing your body with a well-balanced and plant-powered meal that aligns with a health-conscious lifestyle.