Teriyaki Tofu Stir-fry

Teriyaki Tofu Stir-fry is a popular Japanese-inspired dish featuring pan-fried or baked tofu cubes glazed in a sweet and savory teriyaki sauce, typically stir-fried with colorful vegetables like bell peppers, broccoli, and snap peas. The dish is a staple in Asian cuisine and has become widely embraced in Western vegetarian and vegan cooking as a flavorful, protein-rich meal. It is commonly served over steamed rice or noodles to soak up the glossy, umami-rich sauce.

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🍽️ Nutrition at a glance

This dish is a good source of plant-based protein from tofu, while the teriyaki sauce and any added oils contribute to its carbohydrate and fat content. A typical serving provides essential nutrients like iron, calcium, and fiber, with a calorie range of approximately 300-450 calories per serving depending on portion size and sauce quantity.

Nutrition breakdown

Calories	350 kcal
Protein	18 g
Carbs	30 g
Fat	16 g
Fiber	5 g
Sugar	8 g
Sodium	680 mg
Potassium	450 mg
Calcium	300 mg
Iron	3.5 mg
Magnesium	80 mg
Phosphorus	220 mg
Vitamin C	15 mg
Vitamin A	80 µg
Folate	60 µg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Teriyaki Tofu Stir-fry is culturally significant as a bridge between traditional Japanese cooking and modern plant-based diets, showcasing how tofu—a staple in East Asian cuisine—can be adapted to global palates. Nutritionally, it stands out for offering a complete protein profile from tofu, making it an excellent option for vegetarians and vegans seeking balanced meals.