Teriyaki Tofu Stir-Fry Recipe

Savor the umami goodness of Teriyaki Tofu Stir-Fry, a plant-based delight that doesn’t compromise on flavor. Tofu provides a protein punch, and the colorful array of veggies offers a spectrum of vitamins and minerals, contributing to overall vitality.

Preparation and Cooking Time:

  • Preparation: 20 minutes
  • Cooking: 15 minutes

Number of Servings and Serving Size:

1 serving, portioned for an individual’s daily needs (2000-2500 calories).


  1. 200g firm tofu, cubed
  2. 1 cup broccoli florets
  3. 1/2 cup bell peppers, sliced
  4. 1/2 cup snap peas
  5. 1/4 cup carrots, julienned
  6. 2 tablespoons sesame oil
  7. 2 tablespoons low-sodium soy sauce
  8. 1 tablespoon honey
  9. 1 teaspoon grated ginger
  10. 1 garlic clove, minced

Utensils Needed:

Stovetop, wok or skillet, mixing bowls, knife, cutting board, measuring cups and spoons.

Cooking Guide:

  1. Sauté tofu in sesame oil until golden brown.
  2. Stir-fry broccoli, bell peppers, snap peas, and julienned carrots.
  3. In a bowl, mix together soy sauce, honey, grated ginger, and minced garlic.
  4. Add the sauce to the stir-fry and toss until coated.
  5. Serve over a bed of cooked rice or quinoa.

Nutritional Information:

Approx. 2100 calories, 40g protein, 120g carbohydrates, 140g fats.

Note: The protein and macronutrient content can vary based on individual factors such as body weight and gender.

See more OMAD recipes 

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