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.
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.
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Notes
Tips & Suggestions:I have included step-by-step photos and directions above to ensure your first attempt will be successful.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.
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.