Teriyaki Tofu Stir Fry

Teriyaki Tofu Stir Fry

Written on 09/05/2020
Jamie Gilliam

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Gluten free, vegan 
Serves 4
  • 14 oz firm tofu
  • 1 pound asparagus , or ~2 cups of any other veggies
  • 1 tbsp Tamari,  or light soy sauce
  • 2 tbso green onions , finely chopped
  • 2 teasp red chili sauce (optional)
  • 2 teasp cooking oil
For the Sauce:
  • 3 tbsp Tamari, or soy sauce
  • 1 tbsp sesame oil
  • 1.5 tbsp rice vinegar
  • 5 cloves garlic , minced
  • 1/2 tbsp ginger , freshly grated
  • 1/4 cup coconut sugar , or maple syrup
  • 2 teasp corn starch
  • 1/2 cup water
For Serving:
  • 4 cups quinoa , cooked (or brown rice) - For low carb, simply 86 the quinoa
To Prepare the Tofu:
  1. Cut the block of tofu in half. Place each half in 2 clean paper towels one at a time and gently press/squeeze to remove excess stored liquid (without breaking up the tofu). 

  2. Cut the tofu into 1/2-inch cubes and pan fry on medium-high heat in a non-stick pain with 1 teasp cooking oil.

  3. Mix and turn frequently until all the water is burned off and the tofu is lightly golden brown on most sides (be sure not to burn the tofu). If you find that the tofu is sticking to the pan, add a little more oil. 

  4. While the tofu is cooking, continue on to the rest of the recipe.

  5. Once the tofu is done, add 1 tbsp tamari (or soy sauce) and toss once more. Set the tofu aside in a bowl.

  6. Using a wet paper napkin, quickly wipe down the non-stick pan while it's still hot.

To Prepare the Dish:
  1. Whisk all the sauce ingredients in a small bowl and set aside. 

  2. Prep any veggies. For asparagus, trim the bottom of the spheres and cut them into 2-inch long pieces. For any other veggies, dice them to preferred size.

  3. Once the tofu is done cooking and set aside, quickly wipe down and use the same non-stick pan to saute the veggies.

  4. Heat 1 teasp cooking oil on medium-high heat. Add in the diced veggies and saute until cooked through, but still slightly crispy. 

  5. Add in the pan-fried tofu. 

  6. Add in the sauce. Turn the heat down to medium and let it cook until the sauce starts to thicken and coat the tofu and veggies. 

  7. Taste and adjust flavor if needed with additional tamari and/or coconut sugar.

  8. If using, mix in the red chili paste and green onions. Mix once more. 

Turn off the heat and serve over cooked quinoa.​

Caloires: 411, Protein 19g, Fat 11g,  Carbs 58g (18g without quinoa), Fiber 8g, Sugars 12g