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Teriyaki Tofu and Broccoli, always a favorite!
Longing for an Asian favorite that comes together quickly and features dynamic flavors? This teriyaki tofu and broccoli might be just the dinner you seek! In fact, our family considers this dish to be among our favorites. As a bonus, it’s not only delicious, but it’s also filled with nutrients!
Teriyaki Sauce – a great flavor enhancer
For those who prefer a little lower oil content, you have a couple of choices. To keep the crispy texture, use your oven to bake the tofu pieces first, rather than stir-frying them.
Alternatively, if a softer, yet still meaty texture works for you, consider using a little vegetable broth instead of oil. If you choose this option, omit the cornstarch dusting on the tofu cubes, too. Truly, they don’t need them using the saute method. And you will save some oil (aka fat) calories.
While this dish seems a perfect match with brown rice, some people prefer it with their favorite Asian-style noodles. To pack in nutrition and keep the calories lower, try it over lightly cooked mung bean sprouts or even cauliflower rice.
We use Swerve brand sweetener now but have used maple syrup in the past. Always use the real maple syrup, not the sugar water often masked as “maple-flavored syrup”.
Looking for more nutrients? Just increase those veggies! Yes, the tofu easily stretches to serve 6 or even 8 people if you add more veggies, either the same types or another, to the mix. Depending on your veggies, you might need to increase the sauce slightly, too.
Try this delicious version of teriyaki tofu and broccoli. We are pretty sure your family will ask for it again soon!
Crispy Teriyaki Tofu and Broccoli
Ingredients
Tofu
- 16 oz tofu one block, about 16 oz, extra firm, frozen, thawed, pressed, and cut into cubes
- 4 tsp olive oil
- 1 tbsp soy sauce or coconut aminoes
- 2 tsp cornstarch or arrowroot powder
Broccoli
- 4 cups broccoli florets
- 8 mushrooms sliced
- 1 small onion thinly sliced
- 2 tsp olive oil
Sauce
- ⅓ cup soy sauce or coconut aminoes
- ¼ cup water
- 2 tbsp Swerve or sweetener of choice
- 2 tbsp rice vinegar
- 1 clove garlic minced fine
- ½ tsp ground ginger
- 2 tsp cornstarch whisked into 2 tsp water
Instructions
- Preheat 2 tsp olive oil a wok or large skillet over medium high heat.
- Put the tofu cubes in a large bowl. Drizzle with 2 tsp olive oil and the 1 tbsp soy sauce. Add the cornstarch and toss lightly to coat completely.
- Brown the tofu cubes in the wok, allowing one side to brown before turning. Brown on all sides. Remove from wok and set aside.
- Add the 2 tsp olive oil into the wok with the onions. Stir to saute onion until softened.
- Add the broccoli and stir fry until crisp tender, about 5-7 minutes.
- Toss in the mushroom slices and cook for an additional minute.
Sauce
- While the broccoli cooks, whisk together the sauce ingredients, except for the cornstarch, in a saucepan.
- Bring to a boil, then add the cornstarch and water mixture.
- Reduce heat to medium. Continue whisking until sauce thickens, about 2 minutes.
- Toss the tofu, broccoli mixture, and the sauce together and stir lightly to coat.
- Serve hot over rice or noodles. Garnish with sesame seeds, if desired.
Read More:
I have been looking for recipes for ways to cook with tofu, so I am very pleased I came across this post. It seems very easy and quick to prepare, while packed with lots of nutrition.
You mention that the tofu was frozen, thawed and pressed. Is it important that the tofu has been frozen? I normally buy tofu in the refrigerated section of my supermarket, but have not seen it frozen?
What is the best way to press the tofu? Just between 2 plates, or do you need something heavier and to absorb the liquid? Thank you.
You bring up some good questions!
Yes, I also buy mine from the refrigerator section but when I get home, it goes into the freezer for at least a full day. When tbeofu is frozen and then thawed, the texture changes to a more meatier version, which many prefer over the softer texture. That said, you can choose to use it straight from the store.
As for pressing, I find that 2 plates work but it helps to place something heavy on top. One suggestion I have is to place it in a colander over a pot to catch the liquid. Then place another pot or a bowl on top. Fill that top pot with water for extra weight and allow it to drain for at least 15 minutes. In a hurry? you can put it between two plates and squeeze with your hands. Much of the excess liquid can be removed more quickly that way.
Wow, this looks so delicious, I like to try new recipes at times but I am definitely going to try this. I have never tasted this before but believe me, as I look at this picture of this dish I got a taste in my mouth, I know this sounds crazy but this dish looks so yummy. Thanks so much for sharing.
I’m glad it enticed you to try the Crispy Teriyaki Tofu and Broccoli recipe. It is delicious and also quite healthy. Enjoy!
Wow detailed recipe I’m tempted, never tried Teriyaki Tofu but have heard of it, during the weekend I’m gonna try it by following your super recipe, like doing new things and sharpening my cooking skills, all need to stock is more veggies to make the tofu stretch because got some friends with a huge appetite and don’t want let them down, hoping to put garlic powder and ginger paste guess will get tastier.
I hope the Teriyaki Tofu recipe works well for you. And yes, more veggies are always a good idea!
Hi there!
Thank you for introducing another way of cooking tofu. It is one of our favourite food in the family.
Our recipes are simple and quick. Tofu is steam till cooked. Next, pour black sauce or light soy sauce over it. Finally, add fried onions or shallots with some parsley.
Another one of our family favourites is stir-fry, loaded with any veggies tossed through our sticky, salty healthy stir-fry sauce.
Thank you for sharing your teriyaki tofu recipe.
Happy cooking!
Robin
I’m glad you enjoyed the teriyaki tofu recipe. I agree, tofu is so easy to cook with. And I appreciate the nutrition it offers with so little prep time.
This recipe looks both healthy and tasty. And amazing that it only takes 15 minutes to prepare. A recipe after my own heart, as I am one of those who hate slaving away in the kitchen, but I enjoy eating tasty food.
I actually thought it was beef, and reading further saw that you used tofu. I am going to try it with beef first as that is what I have available in my fridge. I hope it works just as well.
Yes, meat will probably work as well as tofu, although your cooking times may vary. I hope you enjoy!
I suppose I would call myself a beginner when it comes to cooking Asian cuisine. I am also a beginner when it comes to cooking Tofu. What is Tofu? Is it a slice of meat or a meat replacer? I ask this because I am an active person and someone who eats a lot of meat. If this is something I can start to eat and it gives me the same nutrients that a breast of chicken would then I would be tempted to give this a go.
Tofu is derived from soybeans, a bean known for its high protein level. Other soy products that are good for healthy eating include tempeh and the bean itself, often called edamame.
Many athletes have found that vegan foods such as tofu help them attain a higher performance level. You might also enjoy recipes using seitan, which is another name for wheat gluten.
Rather than providing the same nutrients as chicken, these products provide an excellent protein substitute for meats and poultry, with the benefit of other nutrients. Consider giving them a try!
This looks absolutely delicious, I love almost anything with a good teriyaki sauce and this could certainly be added to our meal ideas. The way the recipe is set out is fantastic, I think even I can make a decent meal out of these clear instructions.
I might even add some asparagus or carrot batons to this dish.
Teriyaki is a favorite in our home, too. And yes, this pairs well with asparagus, carrots, and most other vegetables. I hope you enjoy!