Teriyaki Tofu with Broccoli and Spring Onions Recipe
Introduction
This teriyaki tofu recipe is a delicious and healthy option for a quick weeknight meal. Crispy tofu is paired with tender broccoli and flavorful spring onions, all coated in a savory teriyaki sauce. Serve it over rice or noodles for a satisfying dish everyone will enjoy.
Ingredients
- 1 tbsp olive oil
- 400g firm tofu, cut into bite-sized cubes
- 1 large head of broccoli, cut into florets, stalks peeled and thinly sliced
- 1 bunch of spring onions, separated into white and green parts and thinly sliced
- 8-10 tbsp teriyaki sauce
- Cooked rice or noodles, to serve
Instructions
- Step 1: Heat the olive oil in a pan over medium heat. Add the tofu cubes and fry for about 8 minutes until they become crisp and golden. Remove the tofu from the pan and set aside.
- Step 2: In the same pan, add the broccoli florets and the white parts of the spring onions. Cook for around 4 minutes until the broccoli is tender but still slightly firm.
- Step 3: Stir in the teriyaki sauce and season well to taste. Return the cooked tofu to the pan and mix thoroughly to coat everything in the sauce.
- Step 4: Cook for an additional 1-2 minutes to let the flavors meld together. Sprinkle the green parts of the spring onions over the dish, remove from heat, and serve immediately with cooked rice or noodles.
Tips & Variations
- Press the tofu beforehand to remove excess moisture, helping it become crispier when fried.
- For extra flavor, marinate the tofu in some teriyaki sauce for 15 minutes before frying.
- Swap broccoli for other vegetables like bell peppers or snap peas for variety.
- Add a sprinkle of toasted sesame seeds or chili flakes for a finishing touch.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over medium heat or in the microwave until warmed through. The tofu might soften slightly after storing but will still taste delicious.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use soft tofu instead of firm tofu?
Soft tofu is not recommended for this recipe as it is too fragile and will fall apart when frying. Firm tofu holds its shape better and crisps up nicely.
Is teriyaki sauce gluten-free?
Some teriyaki sauces contain soy sauce, which may have gluten. Look for a gluten-free teriyaki sauce if you need to avoid gluten, or make your own sauce using tamari as a substitute.
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Teriyaki Tofu with Broccoli and Spring Onions Recipe
- Total Time: 25 minutes
- Yield: 3–4 servings 1x
- Diet: Vegetarian
Description
A vibrant and healthy Teriyaki Tofu stir-fry featuring crispy tofu cubes, tender broccoli florets, and fresh spring onions all glazed in a savory teriyaki sauce. Perfectly paired with steamed rice or noodles for a quick and satisfying vegetarian meal.
Ingredients
Vegetables
- 1 large head of broccoli, cut into florets, stalks peeled and thinly sliced
- 1 bunch of spring onions, separated into white and green parts and thinly sliced
Main Ingredients
- 400g firm tofu, cut into bite-sized cubes
- 1 tbsp olive oil
- 8–10 tbsp teriyaki sauce
- Cooked rice or noodles, to serve
Instructions
- Fry the tofu: Heat 1 tablespoon of olive oil in a pan over medium heat. Add the bite-sized tofu cubes and fry for about 8 minutes until they turn crisp and golden on all sides. Remove the tofu from the pan and set aside on a plate.
- Cook the vegetables: In the same pan, add the broccoli florets and the white parts of the spring onions. Cook for approximately 4 minutes, stirring occasionally, until the broccoli is tender but still slightly crisp.
- Add teriyaki sauce: Stir in 8 to 10 tablespoons of teriyaki sauce with the vegetables. Season with a pinch of salt and pepper if desired. Mix well to ensure the vegetables are evenly coated with the sauce.
- Combine tofu and cook further: Return the fried tofu to the pan and stir thoroughly to coat the tofu with the teriyaki sauce and vegetables. Allow it to cook together for an additional 1 to 2 minutes to meld the flavors.
- Garnish and serve: Sprinkle the reserved green parts of the spring onions over the dish for a fresh, vibrant finish. Remove from heat and serve immediately over cooked rice or noodles.
Notes
- Firm tofu is best for frying as it holds its shape well.
- You can substitute broccoli with other vegetables like bell peppers or snap peas if desired.
- Adjust the amount of teriyaki sauce according to your preferred level of sweetness and saltiness.
- To make it vegan, ensure your teriyaki sauce is free from animal-based ingredients like fish sauce or honey.
- For extra crunch, sprinkle toasted sesame seeds before serving.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Japanese
Keywords: teriyaki tofu, tofu stir fry, vegetarian dinner, healthy tofu recipe, broccoli recipes, quick Asian meals
