Tofu Teriyaki with Broccoli
This super easy Tofu Teriyaki dish is absolutely delicious and perfect for dinner any night of the week. 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, 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 Teriyaki, Sweet Ginger, or even Tahini Sauce, the flavors will light up the entire dish.
How to make tofu teriyaki
The recipe card at the bottom of the page has the full list of ingredients with measurements and 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. A tofu press can be used if you have one, but I usually opt for a towel and my cast iron skillet.
If you’re new to cooking with tofu, these Easy Tofu Recipes are a great place to start because I explain about the different types of tofu and even how freezing it is a great option for many recipes. For the record, I often do freeze my tofu ahead of time to use in recipes like this one, but it’s not required.
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.
Making 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.
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 press it.
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 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 nicely.
In a small bowl, whisk together 2 tablespoons of arrowroot powder or cornstarch, plus 1 tablespoon 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.
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 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.
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 to brown the other side.
Tofu teriyaki 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.
Other great tofu recipes
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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 2 tablespoons of arrowroot powder or cornstarch, plus 1 tablespoon 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.
Equipment
Video
Notes
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 of water. Allow it to brown and then flip to brown on the other side.
Tofu teriyaki 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.
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!