Tofu, a few veggies + a bottle of teriyaki sauce! It doesn’t get any easier than that! This recipe for Teriyaki Tofu with Vegetables is on regular rotation here in the MVF kitchen + I have a feeling it will be a regular in your kitchen too! So easy + flavorful + quick, perfect for novice or expert vegetarians alike!
Tara’s Tips For Perfect Teriyaki Tofu with Vegetables
Vegetables
- I usually use broccoli, mushrooms, and onions in this recipe. However, any vegetables you love will work. Only have a bag of frozen stir-fry vegetables? Use it! Carrots + baby corn? Use those! Bell peppers? Use those! Seriously, this is so versatile you could swap in any veggies, fresh, frozen, or canned, that you have in your kitchen!
- To make this fun (or pretty) you could spiralize your veggies or cut them with a crinkle cutter.
Teriyaki Sauce
- This is super easy with a bottle of store-bought sauce. If you like to make your own, go for it. I choose to use a bottled version because this is one of my go-to busy night or don’t feel like cooking meals. As always with bottled sauces, read your labels! If sodium or sugar content is important to you, find one that suites your needs.
Don’t Love Tofu? Use Tempeh!
- You could easily use tofu in this dish by cooking your tempeh first + tossing it in when the instructions say add the tofu.
- Curious how to cook tempeh? Read this: How to Air Fry Tempeh or Reasons to Eat Tempeh.
What To Eat With Teriyaki Tofu With Vegetables
- Brown rice, white rice, Jasmine rice, noodles or quinoa!
- Basic Instant Pot Quinoa or Which Rice Should I Eat? are great places to start.
How To Cook Your Tofu for this Teriyaki Tofu with Vegetables:
- Air Fryer Tofu works perfectly in this curry! Click here to learn how to make crispy tofu in your air fryer!
- If you use oil + prefer to pan-fry your tofu, follow my instructions here.
- Prefer to bake your tofu? Click here for my step-by-step process for crispy oven baked tofu.
- New to tofu? Start here with Tofu 101.
- Who doesn’t love tofu? Learn To Love Tofu
Love Tofu? Me Too!
Try One of My Other Favorite Tofu Recipes:
Spicy Garlic Tofu With Vegetables
Spicy Udon Noodles With Tofu + Vegetables
Air Fryer Tofu with Peanut Sauce
Vegan Tofu Palak Paneer Recipe
Crispy Oven Baked Tofu with No Oil
Air Fryer Gochujang Tofu Recipe
Teriyaki Tofu with Vegetables
April 12, 2023
: 2 people
: easy
Perfect for meal prep, dinner, lunch or anything in between! Packed with veggies + protein + flavor!
Ingredients
- 14 ounce package of organic extra firm tofu
- 2 cups broccoli florets
- 1 white or yellow onion (peeled and sliced)
- 4 cups sliced mushrooms
- 2 tsp oil of choice or butter (I use Miyokos vegan butter for this recipe)
- 1 cup bottled teriyaki sauce
- scallions or green onions for topping
- red pepper flakes to taste
Directions
- Step 1 For the tofu:
- Step 2 Drain excess water from tofu packaging, no need to press tofu, cut into cubes or triangles of even size and shape
- Step 3 Options are to bake in oven or air fry your tofu. If air frying, first preheat air fryer to 400 degrees F. Second, transfer tofu to basket and air fry for 10-12 minutes or until golden brown on the edges, shaking the basket halfway through. If baking your tofu in the oven, first preheat oven to 425 degrees F. Second, transfer cut tofu to a silicone or parchment paper lined baking tray. Next, bake in a 425 degree oven for 20 minutes or until golden brown, flip each piece of tofu over after 10 minutes of cooking. Remove from oven, set aside.
- Step 4 While the tofu cooks, prep your vegetables, then, heat oil or butter in a wok or skillet over medium-high heat
- Step 5 add onions and mushrooms, sauté for 3-5 minutes or until onions are translucent and mushrooms are softened. Add in the broccoli, place the cover on, turn off the heat.
- Step 6 At this time, tofu should be done baking or air frying. Transfer the cooked tofu to the pan or wok with the vegetables, turn the heat on medium-low, add in the teriyaki sauce, give everything a good stir to coat all the veggies and tofu, add additional sauce as needed. Cook for 3 minutes or until vegetables are to desired tenderness. Add red pepper flakes to taste for increased spice level. Divide amongst two bowls, top with sliced green onions, serve with rice, quinoa, or noodles.
- Step 7 Enjoy!
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