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Crispy pan-fried tofu cubes tossed in a sweet and savory homemade teriyaki sauce. This quick and easy vegan meal is packed with flavor and perfect for a weeknight dinner served over rice.
For 4 servings
Prepare the Tofu (10 minutes)
Mix the Teriyaki Sauce (3 minutes)
Pan-Fry the Tofu (8-10 minutes)
Crispy pan-fried tofu cubes tossed in a sweet and savory homemade teriyaki sauce. This quick and easy vegan meal is packed with flavor and perfect for a weeknight dinner served over rice.
This Japanese-American recipe takes 40 minutes to prepare and yields 4 servings. At 281.98 calories per serving with 15.3g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Stir-Fry Broccoli (4 minutes)
Combine and Thicken Sauce (3 minutes)
Garnish and Serve (1 minute)
Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes to the teriyaki sauce for a spicy kick.
Feel free to add other vegetables like sliced bell peppers, carrots, or snap peas. Add them to the pan along with the broccoli.
Use tamari or a certified gluten-free soy sauce instead of regular soy sauce to make this dish entirely gluten-free.
This recipe works wonderfully with tempeh or seitan. Cut them into cubes or strips and follow the same cooking process.
Tofu is a complete protein, providing all the essential amino acids your body needs. It's an excellent choice for building muscle, repairing tissue, and supporting overall health, especially on a vegetarian or vegan diet.
Soy products like tofu are rich in isoflavones, which are plant compounds that may have various health benefits, including supporting heart health and promoting bone density.
Broccoli adds a significant boost of Vitamin C, Vitamin K, and fiber to this dish. These nutrients are vital for immune function, blood clotting, and digestive health.
Each serving of this Teriyaki Tofu contains approximately 355 calories, not including any rice or noodles it's served with.
Yes, it can be a very healthy meal. Tofu provides excellent plant-based protein, and broccoli is packed with vitamins and fiber. To maximize health benefits, use low-sodium soy sauce to control the sodium content and serve with whole grains like brown rice.
The secret to crispy tofu is removing as much water as possible. Press the tofu for at least 30 minutes before cooking. Additionally, coating it evenly in cornstarch and frying it in a hot, uncrowded pan are essential steps for a perfect crispy exterior.
Absolutely. To make this recipe gluten-free, simply substitute the soy sauce with an equal amount of tamari or a certified gluten-free soy sauce alternative.
Yes, for a lower-oil version, you can bake the tofu. After coating it in cornstarch, arrange it on a parchment-lined baking sheet and bake at 400°F (200°C) for 20-25 minutes, flipping halfway through. Then, add the baked tofu to the skillet with the broccoli and sauce.
Store leftovers in an airtight container in the refrigerator for up to 3 days. The tofu will lose its crispiness. For best results, reheat in a skillet over medium heat or in an air fryer to help restore some of the texture.
