Tofu Teriyaki with Broccoli
This oil-free tofu teriyaki with broccoli is a healthy and flavorful dish that combines tender tofu with a rich, homemade teriyaki sauce. Perfect for a quick and nutritious meal, it’s packed with plant-based protein and fresh vegetables for a satisfying dinner option.
This super easy tofu dish is absolutely delicious and perfect for dinner any night of the week. The oil-free teriyaki sauce adds a rich umami flavor. Serve with rice or noodles to make a complete meal that the whole family is going to love!
My husband and I are huge Asian food fans and have been eating it since our first date nights way back in the early 1980s. Lucky for us, we found out years later that it’s some of the best food we can eat to keep us feeling healthy and strong because there are so many plant-based stir-fry dishes that include tofu stir-fries, veggies, and rice.
One thing we really love about the tofu dishes is that, in addition to being vegan, the taste of each recipe can change drastically depending on what kind of sauce is used to season it because tofu soaks up all those delicious flavors and spices. Whether it’s Oil-Free Teriyaki Sauce, Sweet Ginger Vegan Sauce, or even Tahini Sauce, the flavors will light up the entire dish.
Reasons you will love this recipe
- Healthy and Oil-Free: This tofu teriyaki with broccoli offers all the flavor without the added oil, making it a heart-healthy and low-fat option.
- High in Plant-Based Protein: Tofu provides a protein-packed base, making this dish both filling and nutritious for vegan or plant-based diets.
- Quick and Easy to Prepare: Ready in under 30 minutes, this tofu teriyaki is perfect for a fast, delicious weeknight dinner.
Ingredients you will need
- Tofu- Its mild flavor absorbs the sauce and seasonings well, creating a flavorful base that pairs perfectly with the crisp texture of broccoli.
- Broccoli- Adds a satisfying crunch and vibrant color, making the dish visually appealing and texturally diverse.
- Sesame seeds- Create a rich, nutty flavor that enhances the overall taste of the dish. They also provide a subtle crunch, creating a more interesting texture.
- Teriyaki sauce- My homemade oil-free sauce is made with soy sauce, honey, rice vinegar, ginger, and garlic to create a delicious umami flavor for this recipe.
Tips & variations
- Gluten-Free- To make this dish completely gluten-free, substitute tamari for the soy sauce.
- Vegetables- Other great vegetable options include red bell pepper, mushrooms, zucchini, carrots, bok choy, and more.
- Marinade- This teriyaki sauce makes a great marinade. Simply leave out the thickener of cornstarch or arrowroot powder.
How to make tofu teriyaki
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
UPDATE: I recently purchased this tofu press and absolutely love it. No more cast iron pan pressing for me. This is much easier and cleaner!
STEP #1: Drain and press your tofu. Once the water is removed, slice the tofu into 1″ chunks, drizzle a little low-sodium soy sauce over the top, and set it to the side while you prepare the sauce.
STEP #2: In a dry pan, roast approximately 1 tablespoon of sesame seeds until they begin to turn light brown and pop.
Remove from the heat or they will burn quickly. Pour them into a cup or bowl and set them to the side.
STEP #3: Place all the sauce ingredients–soy sauce, water, honey, brown sugar, rice vinegar, ginger, garlic, and toasted sesame seeds–in the saucepan. EXCEPT, don’t add the thickener yet (cornstarch or arrowroot powder). Heat to medium and whisk together well until it begins to simmer nicely.
STEP #4: In a small bowl, whisk together 1 heaping tablespoon of arrowroot powder or cornstarch, plus 2 tablespoons of water to create a slurry thickener.
Add it to the saucepan with other ingredients and whisk as it begins to thicken. Remove it from the heat and set it to the side.
STEP #5: Place the tofu chunks in a nonstick skillet in a single layer and drizzle the pan with approximately 1/2 tsp soy sauce (or tamari) and 2-3 tablespoons water. Allow them to brown for approximately 2-3 minutes.
Flip the pieces so the other side can brown as well. Add more sauce or water if needed to keep from sticking. Remove from the pan and set to the side on a plate.
STEP #6: Return the skillet to the heat and add 3-4 tablespoons of water or veggie broth and the broccoli florets.
Cover with a lid and cook until it begins to turn bright green for approximately 3-4 minutes.
STEP #7: Don’t overcook the broccoli. You want it to be nice and bright with a little crunch and not mushy. We have a lot of vegan broccoli recipes on this website that will impress friends and family like our healthy dairy-free broccoli salad that is dairy-free.
Serve the broccoli and tofu over a bed of rice or noodles and drizzle the teriyaki sauce over the top.
Cooking options for tofu
I like to pan-sear the tofu as instructed above, but there are other options for cooking the tofu as well.
- Air Fryer- A great option for getting the tofu crispy is to cook it in an air fryer at 370° for approximately 4-5 minutes.
- Bake- Place the marinated tofu chunks on a baking sheet lined with parchment paper and cook at 350° for about 15 minutes.
- Pan Sear- Place the tofu chunks in a single layer in a nonstick skillet with 1/2 teaspoon soy sauce and 2-3 tablespoons water. Allow it to brown and then flip it to brown on the other side.
Frequently Asked Questions
Yes, frozen broccoli can be used. Just be sure to thaw it and pat it dry before cooking to prevent excess water from diluting the sauce. Stir-fry it briefly to maintain its texture.
Extra-firm tofu works best for this dish as it holds its shape and absorbs the teriyaki sauce without becoming mushy. Pressing the tofu before cooking ensures the best texture.
es, vegan tofu teriyaki with broccoli can be made ahead. Store it in an airtight container in the fridge for up to 3 days. Reheat on the stovetop for the best texture, adding a bit of extra sauce if needed.
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
Tofu Teriyaki with Broccoli
Ingredients
- 1 block extra firm tofu approx 16 oz
- 3 cups broccoli florets
- 1 tablespoon sesame seeds
- 1/2 cup low sodium soy sauce tamari for gluten-free
- 1/4 water
- 1/4 cup honey bee-free honey or agave nectar
- 2 tablespoons brown sugar or maple syrup
- 2 tablespoons seasoned rice vinegar
- 1.5 teaspoons grated ginger
- 1 teaspoon garlic minced
- 1 tablespoon arrowroot powder or cornstarch PLUS 2 tablespoons water
Instructions
- There are a number of different ways to prepare tofu, but the first step with any of them will be to prep the tofu first. To do this, you will need to drain and press it.
- Once the water is removed, slice the tofu into 1″ chunks and drizzle a little low-sodium soy sauce over the top, and set to the side while you prepare the sauce. The teriyaki sauce for this dish is so easy to make and absolutely delicious. It can be used in any stir fry or even as a marinade for other recipes.
- Place the tofu chunks in a nonstick skillet in a single layer and drizzle the pan with approximately 1/2 tsp soy sauce (or tamari) and 2-3 tablespoons water. Allow them to brown for approximately 2-3 minutes.
- Flip the pieces so the other side can brown as well. Add more sauce or water if needed to keep from sticking. Remove from the pan and set to the side on a plate.
- Return the skillet to the heat and add approximately 3-4 tablespoons of water or veggie broth and the broccoli florets. Cover with a lid and cook until it begins to turn bright green for approximately 3-4 minutes. Don’t overcook the broccoli. You want it to be nice and bright with a little crunch and not mushy.
- Serve the broccoli and tofu over a bed of rice or noodles and drizzle the teriyaki sauce over the top.
Making the Sauce
- Begin by gathering all of the sauce ingredients. Peel and grate the fresh ginger. Dry ground ginger can be used as a substitution, but I really prefer fresh. Oftentimes, for the garlic, I will use the minced type in a jar. If you’re using fresh garlic, go ahead and mince or crush it.
- In a dry pan, roast approximately 1 tablespoon sesame seeds until they begin to turn light brown and pop. Remove from the heat or they will burn quickly. Pour them into a cup or bowl and set to the side.
- Next, place all the sauce ingredients–soy sauce, water, honey, brown sugar, rice vinegar, ginger, garlic, and toasted sesame seeds–in the saucepan. EXCEPT, don’t add the thickener yet (cornstarch or arrowroot powder). Heat to medium and whisk together well until it begins to simmer well.
- In a small bowl, whisk together 1 heaping tablespoon of arrowroot powder or cornstarch, plus 2 tablespoons of water to create a slurry thickener. Add it to the saucepan with other ingredients and whisk as it begins to thicken. Remove it from the heat and set it to the side.
Video
Notes
- Air Fryer- A great option for getting the tofu crispy is to cook it in an air fryer at 370° for approximately 4-5 minutes.
- Bake- Place the marinated tofu chunks on a baking sheet lined with parchment paper and cook at 350° for about 15 minutes.
- Pan Sear- Place the tofu chunks in a single layer in a nonstick skillet with 1/2 teaspoon soy sauce and 2-3 tablespoons of water. Allow it to brown and then flip to brown on the other side.
- Gluten-Free- To make this dish completely gluten-free, substitute tamari for the soy sauce.
- Vegetables- Other great vegetable options include red bell pepper, mushrooms, zucchini, carrots, bok choy, and more.
- Marinade- This teriyaki sauce makes a great marinade. Simply leave out the thickener of cornstarch or arrowroot powder.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Terri, I am confused by direction #3: “Place the marinated tofu chunks in a nonstick skillet”. Do you marinate the tofu in the marinade after it is made and before you brown the tofu? Or, are you calling the soy sauce a marinade? In the picture, the tofu in the pan does not look marinated.
Hi Pam- Sorry for the confusion. Yes, I was calling the tofu with soy sauce poured over it ‘marinated’ and I should be more clear about that. It’s been reworded to leave out the ‘marinated’ part. Thanks for bringing it to my attention. Hope you enjoy the recipe!