Teriyaki Tofu Stir-fry (Vegan!)

This teriyaki tofu stir-fry is vegan and much better than Friday-night takeout! It’s easy to make in 30 minutes with only a few affordable ingredients. Check out the step-by-step recipe video!

vegan teriyaki tofu stir fry with broccoli and japanese noodles in a bowl

Teriyaki sauce and tofu are the perfect match. Well…teriyaki sauce and almost anything! I've used this sauce in my Teriyaki Chickpeas and Vegan Gyoza recipes.

I have this stir-fry with vegetables on a weekly basis whenever I’m in need of a quick weeknight dinner. Plus, leftovers make the tastiest lunches.

This is great to include when planning budget-friendly vegan meals. This Japanese-style dish can be served with noodles or rice.

Which type of tofu is best for stir-frying

I recommend using firm or extra-firm tofu for stir-frying because they hold their shape the best when marinating and cooking. A commonly asked question about tofu is whether or not it needs to be pressed.

I find this extra step not necessary when using firm or extra firm as most of the water has already been pressed out. But if you can only find regular tofu, then pressing it could make it easier to flavor.

Updated tip: Now I almost always freeze tofu before using. Freezing makes the texture a lot more appealing.

Upon thawing, it's also much easier to squeeze out the liquid. This allows for more of the flavorful marinades to absorb. For more details on how I freeze it, please check out How to Make Tofu Taste Like Chicken

To press tofu, place the block on a clean, folded, lint-free towel, either on a tray or plate. Then, place another towel on top plus a small pan or plate.

Next, add weight to the pan or plate, such as a can of beans. Leave to press for at least an hour or overnight in the fridge. Once pressed and drained, the It's ready for use.

How to Marinate Tofu for Stir-frying

To marinate tofu before stir-frying, cut into cubes and add 2 tbsps of soy sauce or liquid aminos, then let it sit for 15 minutes. Liquid aminos is a gluten-free alternative to soy sauce and is delicious for adding extra flavor. Plus it’s naturally vegan.

I have tried marinating with teriyaki sauce before but due to the thickness of the sauce, the tofu doesn’t soak it up well enough. Soy sauce or liquid aminos is at the right consistency.

Update: Tofu that has been frozen and thawed would be much easier and quicker to marinate. There would be no need to use extra soy sauce or make the teriyaki sauce thinner.

Vegetables to add to tofu stir-fry

Broccoli is a favourite choice for vegetables add to this stir-fry as it stays crisp and crunchy after quick cooking.

But there are many other vegetables to choose from such as carrots, cauliflower, snap peas and string beans. You can use one or a combination of vegetables.

vegan teriyaki tofu with broccoli carrots and rice in a bowl

Which brand of teriyaki sauce is good for stir-fries

As mentioned in my Teriyaki Chickpeas recipe, I prefer to use a Japanese-style sauce which should be flavorful and thick, to glaze the tofu and veggies.

A new favourite of mine is House of Tsang Stir-fry Teriyaki Sauce which is more Korean style but full of flavor. It often gets sold out on Amazon so I using buy more than one when available.

Another alternative is Soy Vay Teriyaki Sauce and Marinade.

None of these sauces is gluten-free as they are made with wheat-based soy sauce. However, Soy Vay makes a gluten-free option as well as Sky Valley.

Now all you need are two cloves of minced garlic or garlic powder and 1 tablespoon oil for frying.

Serve with rice or noodles.

Can I make this tofu stir-fry oil-free?

If you prefer not to use oil in this recipe, you can bake the marinated tofu cubes in the oven at 350°F/180°C for 15 mins. Next, glaze with the sauce and garlic and bake for an additional 10 to 15 mins.

Watch carefully so the sauce doesn’t burn. The vegetables can be steamed instead.

More delicious vegan tofu recipes:

vegan teriyaki tofu stir fry with broccoli and japanese noodles in a bowl

Teriyaki Tofu Stir Fry (with Video)

5 from 4 votes
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 2
Calories: 412kcal
Print Pin Rate
Skip Friday-night takeout and make this easy, vegan stir-fry! It’s ready in 30 minutes and made with only a few affordable ingredients.

Baking Recipes: For more accuracy, select the Metric option below and use measuring spoons.

Ingredients

  • 10 oz firm tofu, drained (See Notes)
  • 2 tablespoon liquid aminos/soy sauce
  • 1 medium broccoli head
  • 1 small carrot
  • 10 green beans
  • 2 cloves garlic, (or 1 teaspoon garlic powder)
  • ¼ cup teriyaki sauce
  • 2 tablespoon oil for frying

Instructions

  • Cut tofu into cubes and add to a bowl. Add liquid aminos or soy sauce and coat each piece of tofu. Marinate for 15 minutes.
    10 oz firm tofu ,2 tablespoon liquid aminos/soy sauce
  • Chop broccoli and other vegetables then mince the garlic.
    1 medium broccoli head ,1 small carrot ,10 green beans ,2 cloves garlic
  • Place a frying pan or wok on high heat and add the oil. Next add the tofu, cooking until browned. Stir constantly.
    2 tablespoon oil for frying
  • Add the vegetables and stir-fry until they start to brown. Add the teriyaki sauce and stir to glaze the tofu and vegetables.
    ¼ cup teriyaki sauce
  • Add the minced garlic or garlic powder, cook for another minute then remove from heat.
  • Serve immediately with rice or noodles.

Full Recipe Video

Notes

Tried this recipe? Upload a photo in the comments below!If you enjoyed it, please consider leaving a rating. It really helps the blog.

Nutrition

Calories: 412kcal | Carbohydrates: 35g | Protein: 26g | Fat: 22g | Saturated Fat: 2g | Sodium: 2511mg | Potassium: 1218mg | Fiber: 11g | Sugar: 13g | Vitamin A: 6260IU | Vitamin C: 277mg | Calcium: 353mg | Iron: 5mg
Nutrition Disclaimer
Course: Dinner
Cuisine: Asian, Japanese
Diet: Gluten Free, Vegan, Vegetarian

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