TERIYAKI TOFU STIR-FRY (VEGAN!) | FROM THE COMFORT OF MY BOWL
Skip Friday-night takeout and make this easy, vegan stir-fry! It’s ready in 30 minutes and made with only a few affordable ingredients.
Provided by Jhanelle Golding
Categories Dinner
Total Time 30 minutes
Prep Time 15 minutes
Cook Time 15 minutes
Yield 2
Number Of Ingredients 8
Steps:
- Cut tofu into cubes and add to a bowl. Add liquid aminos or soy sauce and coat each piece of tofu. Marinate for 15 minutes.
- Chop broccoli and other vegetables then mince the garlic.
- Place a frying pan or wok on high heat and add the oil. Next add the tofu, cooking until browned. Stir constantly.
- Add the vegetables and stir-fry until they start to brown. Add the teriyaki sauce and stir to glaze the tofu and vegetables.
- Add the minced garlic or garlic powder, cook for another minute then remove from heat.
- Serve immediately with rice or noodles.
Nutrition Facts : Calories 412 kcal, CarbohydrateContent 35 g, ProteinContent 26 g, FatContent 22 g, SaturatedFatContent 2 g, SodiumContent 2511 mg, FiberContent 11 g, SugarContent 13 g, ServingSize 1 serving
SHEET PAN TERIYAKI TOFU STIR FRY RECIPE & INSTRUCTIONS ...
Teriyaki-glazed tofu and a mix of corn, snap peas and red bell pepper cook on sheet pans in this easy stir fry-inspired vegan meal. The hands-off cooking means no grease splattering stovetop cooking, and you're free to cook up a pot of rice while everything else is in the oven.
Provided by Del Monte
Prep Time 20 minutes
Cook Time 20 minutes
Yield 4
Steps:
- Preheat oven 450°F. Meanwhile, place tofu cubes on a large plate lined with paper towels to dry; set aside. Line 2 rimmed baking sheets with parchment paper. Stir together teriyaki sauce, sesame oil and garlic chili sauce in a large bowl. Transfer dry tofu to one of the baking sheets; drizzle with 1/4 cup of the sauce and toss gently to coat. Arrange into a single layer with none of the pieces touching. On the second baking sheet, place drained corn, snap peas and bell pepper; toss with vegetable oil and spread into an even layer. Bake vegetables on upper rack and tofu on lower rack 10 minutes. Turn tofu with tongs and stir vegetables. Bake another 10 minutes, until tofu is golden brown and vegetables are crisp-tender. Meanwhile, combine rice and 1 1/4 cups water in a small saucepan and bring to a boil over medium-high heat. Cover; reduce heat to the lowest setting, and cook undisturbed 15 minutes, until rice is tender. Remove from heat; let sit, covered, 5 to 10 minutes. When tofu and vegetables are done, transfer both to the bowl with remaining sauce; add half of the green onions and toss to combine. Fluff rice with a fork. Serve stir-fry over rice, garnished with remaining green onions and, if desired, sesame seeds and more hot sauce.
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TERIYAKI TOFU AND BROCCOLI STIR-FRY - HEALTHY FOOD GUIDE
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Reviews 5
Total Time 20 minutes
Cuisine healthy
Calories 524 calories per serving
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EASY TERIYAKI VEGAN TOFU STIR-FRY RECIPE | HOW TO STIR FRY ...
From thehappyfoodie.co.uk
Total Time 20 minutes
Place the tofu between two pieces of kitchen paper and put a chopping board or heavy weight on top. Leave for at least 10 minutes, to remove excess water, then cut into bite-sized cubes.
Put the cubes in a bowl and gently stir in 1 tablespoon of the teriyaki sauce until the tofu is coated.
Heat 1 tablespoon of rapeseed oil in a wok or frying pan over a high heat and add the tofu. Reduce the heat slightly and cook for 3 to 4 minutes, turning occasionally, until lightly browned on all sides.
Add the pepper and most of the spring onions, reserving a few for garnish. Cook for 2 to 3 minutes until softened, then stir in the remaining teriyaki sauce. Stir to coat, then remove from the heat.
Meanwhile, cook the rice according to the packet instructions. Divide between two plates and serve the stirfry on top, garnished with the reserved spring onions.
Nutrition
Kcal 433 | fat 17g | sat. fat 2g | carbs 46g | sugars 7g | fibre 5g | protein 22g | salt 2.51g
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