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In the quest for a quick, nutritious, and satisfying meal, the Sizzling Teriyaki Tofu & Broccoli Delight stands out as a top contender. This vibrant dish marries the rich, savory flavors of teriyaki with an array of colorful vegetables, making it not only a feast for the palate but also a visual treat. With its balance of protein, fiber, and essential nutrients, this recipe is perfect for busy weeknight dinners or as part of a meal prep routine.

Quick Teriyaki Tofu and Broccoli Stir-Fry

Elevate your weeknight dinners with the Sizzling Teriyaki Tofu & Broccoli Delight! This colorful dish combines firm tofu, fresh broccoli, vibrant bell peppers, and carrots, all coated in a sweet and savory teriyaki sauce. Not only is it quick and easy to make, but it's also packed with protein, vitamins, and minerals. Perfect for busy schedules or meal prep, this recipe will satisfy your cravings while keeping your meal healthy and delicious. Cook it up in about 30 minutes for a nourishing, flavorful experience that everyone will love!
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Ingredients
  

1 block (14 oz) firm tofu, drained and pressed

2 cups broccoli florets

1 cup bell pepper, sliced (any color)

1 medium carrot, julienned

3 tablespoons soy sauce (or tamari for gluten-free)

2 tablespoons mirin (or rice vinegar if unavailable)

1 tablespoon maple syrup (or honey)

1 tablespoon sesame oil (plus extra for frying)

2 cloves garlic, minced

1 inch piece ginger, minced

1 tablespoon cornstarch

2 tablespoons water

Sesame seeds and green onions for garnish

Cooked rice or quinoa, for serving

Instructions
 

Prep the Tofu: Cut the pressed tofu into bite-sized cubes. In a medium bowl, toss the tofu with cornstarch until evenly coated. This will give it a nice crispy texture when cooked.

    Prepare the Sauce: In another small bowl, whisk together soy sauce, mirin, maple syrup, sesame oil, minced garlic, and minced ginger. Set aside.

      Heat the Pan: Heat a large non-stick skillet or wok over medium-high heat and add a drizzle of sesame oil. Once hot, add the tofu cubes in a single layer. Allow them to cook undisturbed for about 5-7 minutes until golden and crispy on one side. Flip and cook the other sides until evenly browned. Remove tofu from the pan and set aside.

        Stir-Fry the Vegetables: In the same skillet, add a bit more sesame oil if necessary, then toss in the broccoli florets, bell pepper, and julienned carrot. Stir-fry for about 5-6 minutes until the veggies are tender-crisp.

          Combine Everything: Return the crispy tofu to the pan with the vegetables. Pour in the prepared teriyaki sauce, mixing everything well to coat. Allow it to cook for an additional 2-3 minutes, stirring occasionally, until everything is heated through and the sauce has thickened slightly.

            Serve: Remove from heat and serve the stir-fry over cooked rice or quinoa. Garnish with sesame seeds and chopped green onions for added flavor and crunch.

              Prep Time, Total Time, Servings: 15 min | 30 min | 4 servings