Meatless Teriyaki Tofu and Broccoli Stir Fry!

Here’s my vegan take on chicken and broccoli–a meatless Teriyaki Tofu and Broccoli Stir Fry! When I was young, my family would get Chinese takeout food every once in a while and I’m realizing now that I should call it Asian takeout because aside from the American Chinese classics, teriyaki was also on the menu. Anyway, I used to order either teriyaki chicken, or the classic steamed chicken and broccoli so I thought, why not combine them? And, of course, put a vegan and gluten free twist on it.

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins
This is an easy peasy, protein packed stir fry made with a nostalgic teriyaki sauce. But heres the catch: no oil, no refined sugars, and it’s gluten free too! Teriyaki sauce can usually be vegan friendly, but typically is made with soy sauce (which contains gluten) and corn syrup or conventional sugar. So, with some easy swaps, here’s my take on teriyaki. Psst. In case you needed convincing, my oba-chan (that’s Japanese for grandma) approved of this recipe taste-wise.

To make, we’re whipping up a sauce, and then coating veggies and tofu in it. Served with a side of rice, or with noodles thrown in, it makes for a really flavourful meal. Also, this sauce tastes delicious on most things, just saying.

This recipe is vegan, gluten free, refined sugar free, oil free and nut free.

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

what’s in this Teriyaki Tofu and Broccoli Stir Fry

  • Tofu
  • Broccoli
  • Gluten free soy sauce
  • Garlic
  • Rice vinegar
  • Coconut sugar

Optionally, you can add a touch of ground ginger and arrowroot starch if you’re looking for that classic, thicker teriyaki texture. Pretty simple list, right? 😉

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

secrets to success

To use this teriyaki sauce as a marinade, exclude the arrowroot starch or cornstarch. I recommend including it if you’re planning to use it as a stir-fry sauce, however!

My favourite way to prep broccoli and tofu to stir-fry is to quickly blanch broccoli. This helps to pre-cook it, but will ensure that the crunch isn’t lost in the broccoli. I like to air fry my tofu to get a crisp edge and toss it into the stir-fry at the last minute to coat, however you could also pan-fry or oven bake it.

Use sauce to taste, and remember that depending what kind of gluten free soy sauce alternative you use, the salti-ness can vary slightly. I personally find that liquid aminos is a lot saltier than gluten free soy sauce, to use your taste buds and adjust as you see fit!

if you like this recipe, try…

If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!

Print
Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

Healthy Teriyaki Tofu and Broccoli Stir Fry (vegan, gluten free, refined sugar free, oil free)

  • Author: Remy
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 3-4 servings 1x
  • Category: main dishes
  • Method: pan frying
  • Cuisine: Asian
  • Diet: Vegan

Description

A delicious meatless Teriyaki Tofu and Broccoli Stir Fry perfect for lunch or dinner. Vegan, gluten free, refined sugar free, oil free and nut free.


Scale

Ingredients

  • 34 cups broccoli, chopped
  • 12 servings extra firm tofu

teriyaki sauce

optional

  • 1/4 tsp ground ginger
  • 1 tbsp arrowroot starch (or cornstarch) + 3 tbsp water

Instructions

  • First, prepare tofu by pan-frying until lightly crisp on the edges. Alternatively, you can air fry or oven bake to crisp as well! Next, blanch broccoli by cooking in boiling water for about 3-4 minutes, then draining and submerging into a bowl of water with ice. Drain again and set aside.
  • Now to prepare the sauce, heat all ingredients, whisk and bring to a boil then simmer on low heat for about 3 minutes. If using arrowroot starch, dissolve in water before adding and bringing to a boil.
  • Finally, pan fry tofu, broccoli and any other ingredients of choice over medium heat, coating with sauce to taste. When sauce starts to thicken and all ingredients are evenly coated, remove from heat and enjoy.

Keywords: stir fry, oil free, gluten free, asian, dinner, lunch, tofu, high protein, nut free

pin it for later!


This post may contain affiliate links. 

 

6

Filed under: High Protein, Main Dishes, Oil Free, Sauces and Dressings

share this post:

BY Remy • May 4, 2020

Healthy Teriyaki Tofu and Broccoli Stir Fry (vegan, gluten free, refined sugar free, oil free)

Healthy Teriyaki Tofu Broccoli Stir Fry Vegan Gluten Free Veggiekins

leave a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

read more —>

Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.

meet remy

Some brands I’ve had the pleasure of working with…

follow along
@veggiekins

COPYRIGHT © 2020 Veggiekins    ☼    Website by Sunday Stories

COPYRIGHT © 2020 Veggiekins   ☼   Website by Sunday Stories