Vegan Teriyaki Tofu Stir Fry recipe that gets done in just 30 minutes! This healthy dinner idea is packed with vegetables, crispy tofu, and a sticky teriyaki sauce. It's gluten-free as well!
Friends, you will be blown away by how easy this vegan stir fry recipe is! It's the perfect weeknight dinner for when you don't want to spend hours in the kitchen. But want to eat something healthy and satisfying. The best part is probably how versatile it is. You can make it with whatever veggies you have on hand or are in season.
This vegan stir fry recipe is packed with so much flavor. Think savory, tangy, and sweet. It's best served alongside some cooked rice or noodles. This makes for more of a complete meal and will keep you full for hours!
Ingredients You Need
- Tofu. It's best to use extra-firm tofu.
- Vegetables of choice. We like onion, carrots, red peppers, and frozen green beans. But you can use any vegetables you like.
- Garlic and ginger. Essential for a stir fry.
- Corn starch. Or use tapioca starch. For thickening the teriyaki sauce
- Soy sauce. Use tamari if gluten-free.
- Rice vinegar. You can also replace it with apple cider vinegar.
- Brown sugar. Helps to balance out the savory flavors.
- Sesame oil. Gives a deep and nutty flavor, but any oil works here!
How to Make Vegan Teriyaki Tofu Stir Fry
The first step of this vegan stir fry recipe is to press your tofu. Start by wrapping tofu in a clean towel and stack a few heavy objects on top. Let it press for at least 30 minutes. Next, cut tofu into cubes and toss in corn starch.
To crisp up the tofu, heat sesame oil in a pan and add the tofu cubes. Fry for 5-6 minutes on each side until golden.
In the meantime, make the teriyaki sauce by adding all of the ingredients to a small bowl. Whisk until well combined. Set aside for later.
Remove tofu from the pan. Heat some more sesame oil and add the chopped vegetables. Cook for about 10 minutes, stirring from time to time.
Then, return tofu back to the pan and pour the teriyaki sauce. Stir gently until well coated. Let it cook for a further 5-6 minutes or until the sauce thickens.
Carrots, red bell peppers, green beans, broccoli, cabbage, etc. are all going to work in this recipe. Avoid vegetables that take really long to cook like potatoes and sweet potatoes. You can add green leafy vegetables (like spinach, kale, etc.) at the end because they take very little time to cook.
Frozen vegetables are another great option. They are cheap and you can also save them in your freezer for months. This way you will always have vegetables on hand.
There are a few important flavors a stir fry needs:
Sweet - from brown sugar (or honey/maple syrup).
Sour - from vinegar (or lemon juice).
Savory- from soy sauce (or miso).
Ginger and garlic- for depth and flavor.
If your stir fry lacks flavor, think about which one of these four components is missing. Then, add 1-2 teaspoon at a time until you reach the desired taste.
Stovetop: Add stir fry to a pan or a small pot, alongside a splash of water. Heat on medium-low heat for 5 minutes or until warmed through.
Microwave: Add stir fry to a microwave-safe plate. Heat for 1-2 minutes or until warmed through.
My Best Tips
- Use extra firm tofu and press it! This will ensure that most of the water from the tofu is removed, which allows it to absorb flavor.
- Be generous with garlic and ginger. They are the base of a good stir fry.
- Cut vegetables into thin slices, since you are not going to cook them for long. Otherwise, they may end up being a bit too hard to bite.
- If you like your vegetables to be soft, cook them for longer, adding a splash or two of water as needed.
- This recipe is pretty versatile, so feel free to play around with it! Add any veggies you like and leave out what you don't like.
- Prep in advance: To make this recipe even faster, we recommend you chop vegetables, press tofu, and prepare the teriyaki sauce in advance. If saved in the fridge, veggies and tofu will stay fresh for 4-5 days. Teriyaki sauce lasts for 1 week and sometimes longer!
- How to refrigerate: Save in a covered container in a fridge for 3-4 days. We recommend refrigerating this dish on its own and mixing it with any sides later.
- How to freeze: This dish doesn't freeze well. However, frozen vegetables can work here.
More Easy Vegan Dinner Recipes
Vegan Teriyaki Tofu Stir Fry Recipe
- Cast iron skillet or a rimmed pan
For the stir fry
- 2-3 tablespoon sesame oil
- 1 (14 oz) block extra firm tofu (pressed and cubed)
- 1 tablespoon corn starch
- 1 heaping cup chopped red bell peppers
- 1 heaping cup thinly sliced carrots
- 1 heaping cup frozen green beans
- 1 medium white onion, thinly sliced
- 1 teaspoon onion powder (optional)
For the teriyaki sauce
- ⅓ cup sodium-reduced soy sauce (use tamari if gluten-free)
- ⅓ cup water
- 2 tablespoon sugar (we use brown sugar)
- 1 tablespoon rice vinegar (or sub apple vinegar)
- 3 teaspoon chopped garlic
- 2 teaspoon chopped ginger
- 2 teaspoon corn starch
- ½ teaspoon chili flakes (optional, for spice)
- Wrap tofu in a clean towel. Place a few heavy objects on top of it. Let it press for at least 30 minutes. Cut tofu into cubes and toss in corn starch.
- To a wok or a pan, add sesame oil and heat over medium-high heat. Add tofu and fry for 5-6 minutes on each side, until golden. Remove from the pan.
- Heat some more sesame oil and add the vegetables. Cook for about 7-10 minutes or until lightly brown, but still crunchy.
- Prepare the teriyaki sauce by adding all of the ingredients to a bowl- soy sauce (or tamari), vinegar, sugar, minced garlic and ginger, water, corn starch, and chili flakes (if using). Mix until well combined.
- Add the fried tofu to the vegetables and pour the teriyaki sauce. Stir gently. Let it cook for a further 4-5 minutes or until the teriyaki sauce has thickened.
- Serve with some coconut rice if desired (optional). We like to top this stir fry with sesame seeds and coriander (all optional). Save leftovers in a covered container for 4-5 days.
Nutrition information is a rough estimate calculated with third-party calculations without including the optional ingredients.
One of my favourite sauces is teriyaki and the fact that you made it so healthy and nutritious is like a dream come true! That was such a delicious meal... just the thought of it is mouth watering!
Yay! That’s so great to hear, Terry! Thank you for the review!
Silviya Alexandrova says
Tastiest thing ever!