Easy Teriyaki Tofu Stir-Fry with Broccoli (Plant-Based Protein)

Tofu is often misunderstood, but when prepared with professional techniques, it rivals any meat in satisfaction. The “Gold Standard” success of this recipe relies on avoiding “soggy tofu” syndrome. By pressing the water out and utilizing a cornstarch coating, we achieve a shatter-crisp exterior that holds up against the sauce. This meal pairs high-quality soy protein with fiber-dense broccoli, offering a complete amino acid profile in a clean, homemade teriyaki glaze free from the high sugar content of store-bought bottles.

Recipe Details

• Prep Time: 15 Min (plus pressing time)
• Cook Time: 15 Min
• Total Time: 30 Min
• Yield: 3 Servings
• Calories: 285 kcal per serving

Ingredients:

The Crispy Tofu & Veg

• 1 block (14 oz) Extra-Firm Tofu (Must be extra-firm for texture)
• 1 tbsp Cornstarch (The professional secret for crunch)
• 1 tbsp Avocado Oil
• 4 cups Broccoli Florets, cut into bite-sized pieces
• 1/2 Red Bell Pepper, sliced

The “Gold Standard” Teriyaki Sauce

• 1/4 cup Low-Sodium Soy Sauce (or Coconut Aminos)
• 1 tbsp Fresh Ginger, grated
• 2 cloves Garlic, minced
• 1 tbsp Raw Honey or Maple Syrup
• 1 tsp Rice Vinegar

Preparation Steps:

1. The Professional Press (Crucial)

1. Drain the tofu and wrap it in a clean kitchen towel. Place a heavy skillet or books on top for at least 15 minutes.
2. Why this matters: Removing excess water is the only way to ensure the tofu sears rather than steams.

2. The Starch Coat

3. Cut the pressed tofu into 1-inch cubes. In a large bowl, toss the cubes with cornstarch until every side is lightly coated.
4. This creates a starch-based barrier that turns ultra-crispy when it hits the hot oil.

3. The High-Heat Sear

5. Heat avocado oil in a large skillet or wok over medium-high heat. Add the tofu in a single layer.
6. Sear for 2–3 minutes per side. Do not move them until they release naturally from the pan. Once golden brown, remove and set aside.

4. The Steam-Fry & Glaze

7. In the same skillet, add broccoli and peppers with a splash of water. Cover for 2 minutes to steam-soften, then uncover to char slightly.
8. Whisk the sauce ingredients and pour into the pan. Add the tofu back in and toss for 60 seconds until the sauce glazes the ingredients.

Expert Tips:

• Sauce Thickness: If you prefer a stickier, takeout-style glaze, whisk 1/2 tsp of cornstarch into your sauce mixture before adding it to the hot pan. It will thicken instantly.
• Broccoli Texture: Do not overcook the broccoli. It should be vibrant green and have a professional “snap” when bitten into.