Teriyaki Tofu Stir-Fry with Broccoli and Carrots

This Teriyaki Tofu Stir-Fry with Broccoli and Carrots is a vibrant and healthy dish that’s both quick and satisfying. The crispy tofu is coated in a savory-sweet teriyaki sauce, while the fresh broccoli and carrots add color and crunch. It’s a perfect weeknight meal that’s packed with flavor and nutrients, and it comes together in just one pan.

Ingredients

• 400g firm tofu, pressed and cubed

• 2 tbsp sesame oil (or vegetable oil)

• 1 cup broccoli florets

• 1 large carrot, julienned or thinly sliced

• 1/4 cup teriyaki sauce (store-bought or homemade)

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tsp sesame seeds (optional, for garnish)

• Fresh cilantro for garnish (optional)

• Cooked rice for serving

Preparation Steps

1. Prepare the Tofu

Start by pressing the tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel and place a heavy object (like a cast iron skillet) on top for about 15 minutes. Once pressed, cut the tofu into bite-sized cubes.

2. Cook the Tofu

Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until they’re golden and crispy on all sides. Once cooked, remove the tofu from the skillet and set aside.

3. Sauté the Vegetables

In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the broccoli florets and sliced carrots, sautéing for 4-5 minutes until the vegetables are tender-crisp and slightly browned at the edges.

4. Make the Sauce

While the vegetables are cooking, combine the teriyaki sauce, soy sauce, and rice vinegar in a small bowl. Stir well to combine.

5. Combine Tofu and Vegetables

Once the vegetables are cooked, return the crispy tofu to the skillet. Pour the sauce over the tofu and vegetables, tossing to coat everything evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly and coat the ingredients.

6. Serve

Serve the stir-fry over a bed of cooked rice. Garnish with sesame seeds and fresh cilantro if desired. The combination of crispy tofu, crunchy vegetables, and sweet-savory sauce makes for a perfect, balanced meal.

Expert Tips

• Pressing the Tofu: Pressing tofu helps it absorb the flavors of the sauce and become crispier when cooked. For an even firmer texture, you can freeze and then thaw the tofu before pressing it.

• Vegetable Variations: Feel free to add other vegetables like bell peppers, snap peas, or mushrooms to customize your stir-fry.

• Make It Spicy: If you like heat, add a few slices of fresh chili or a splash of sriracha to the sauce.

Why This Dish Works

The combination of crispy tofu with fresh, crunchy vegetables in a sweet and savory teriyaki sauce makes for a delicious, balanced meal. The tofu soaks up the flavor of the sauce, while the broccoli and carrots add texture and nutrients. This stir-fry is not only flavorful but also a healthy choice for any day of the week.

Conclusion

Teriyaki Tofu Stir-Fry with Broccoli and Carrots is a flavorful, vibrant, and wholesome meal that’s easy to make and packed with nutrients. It’s the perfect dish for those looking for a plant-based dinner option that’s both satisfying and full of flavor.