Healthy Teriyaki Tofu and Broccoli Stir Fry Recipe
A delicious meatless Teriyaki Tofu Stir Fry packed with broccoli and smothered in a homemade teriyaki sauce recipe. Perfect for lunch, a quick weeknight dinner, or even meal prep, this delicious dish comes together in just 20-30 minutes.
Servings: 3 -4 servings
Ingredients
- 3-4 cups broccoli chopped
- 1-2 servings extra firm tofu
teriyaki sauce
- 1/4 cup gluten free soy sauce
- 3/4 cup water
- 3 tbsp coconut sugar
- 2 cloves garlic minced
- 1 tbsp mirin Japanese rice wine
- 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.
Notes
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 favorite way to prep broccoli and extra-firm 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 on what kind of gluten-free soy sauce alternative you use, the saltiness can vary slightly. I personally find that liquid aminos are a lot saltier than gluten-free soy sauce, so use your taste buds and adjust as you see fit! You can also use coconut aminos as an alternative.
- As with most stir fries, feel free to add additional stir fry vegetables as desired. Great options include red bell peppers, snow peas, snap peas, green beans, baby corn, water chestnuts, and more. Garnish with sesame seeds and green onions to taste.