Make your weeknight dinner easy with this One-Pot Teriyaki Tofu and Rice. It's a delicious blend of tofu, vegetables, and homemade Teriyaki sauce with minimal fuss and mess. Vegan & Gluten-Free!
As a vegan, we end up eating a lot of tofu stir fry meals at my house. When in doubt, it's stir fry night. And why not? They are the best. Stir fries are:
- Easy to make. Most can be made in under 30 minutes with just a handful of ingredients
- Wildly versatile. Vegetables, sauces, and proteins can be swapped out to make a different meal every time.
- Good for you. They are typically packed with veggies, protein, and healthy fats and are easily made vegan and gluten-free
- A meal even the most novice of cooks can master and make 100% delicious!
And this Teriyaki Tofu Stir Fry is even better!
Why is that? Because it can be made in just one pot for minimal fuss and mess! Let's take a closer look.
Ingredients & Substitutions
Vegetable stir fry recipes are very straight forward. It's a matter of cooking your rice, sautéing your vegetables, and slathering it all in a rich and creamy sauce.
Here is everything you need.
- Oil - Any oil will do. I recommend olive, coconut, or sesame.
- Extra-Firm Tofu - Look for high-protein extra-firm tofu. This particular tofu does not need to be pressed. If you can only find water-packed tofu, make sure to thoroughly press out the water with a tofu press. Softer tofu will crumble and not give you the same chewy texture. If you don’t like tofu, try this recipe with tempeh or soy curls instead
- Rice - You can use either brown or white rice. Note: brown rice takes 45 minutes to cook.
- Vegetables - Broccoli, Carrots, and Bell Peppers are my vegetables of choice. Feel free to swap out any vegetables. I also like this dish with mushrooms, edamame, and green beans.
- Soy Sauce - For a gluten-free option, use Tamari sauce.
- Maple Syrup - This is the sweetener. You can also use brown syrup or coconut sugar.
- Pineapple Juice - This is optional. It adds a nice element to the flavor of the dish but not a necessary ingredient if you don't have it on hand.
- Hot Sauce - I recommend Sriracha sauce or a similarly spiced chili sauce
Step One – Sauté the Tofu
For this teriyaki, high quality, extra firm tofu is a must. Look for tofu that is not water-packed, such as Trader Joe’s High-Protein Tofu or super firm sprouted tofu. These types of tofu do not have excess water and do not need to be pressed.
If you have to use water-packed tofu make sure to press as much water as you can out of it first by using a tofu press or a weighted, towel-lined cutting board. Press the tofu for at least 1 hour.
Pat the tofu dry and cut it into ½" cubes. Sauté in over medium heat for about 5 minutes until the tofu is brown on all sides. Stir in the garlic and ginger and sauté for an additional 30 seconds.
Step Two - Cook the Rice
Add the rice along with 2 cups of water to the sautéed tofu. Bring to a boil, cover, and reduce heat to low. Simmer for 20 minutes, until all the water has absorbed and the rice is cooked all the way through.
Pro Tip: For brown rice, increase the cooking time to 45 minutes.
Step Three - Add the Teriyaki Sauce
Once the rice is done and all the water has evaporated, stir in the vegetables. Pour in the Teriyaki Sauce over the rice mixture, stirring so that the rice/vegetable mixture is evenly hydrated.
Make a slurry with the cornstarch and 1 tablespoon of water and add it to the tofu and rice. Increase the heat to medium-high, bringing the sauce to a light boil. Boil, while stirring, until the sauce thickens.
Remove from heat and serve!
Serving and Storing
Serving - For best results, eat this stir fry shortly after it's made. Serve it with hot sauce and fresh green onions.
Storing - Store leftovers in an airtight container in the refrigerator for up to 3 days. To eat leftovers, gently reheat the stir fry over the stove or in the microwave.
Tips and Tricks
- Use high quality, extra firm tofu. Look for tofu that is not water-packed, such as Trader Joe’s High-Protein Tofu or super firm sprouted tofu. These types of tofu do not have excess water and do not need to be pressed.
- This recipe is highly versatile. You can swap out the tofu for tempeh or soy curls. You can also free to add any additional veggies such as zucchini, snap peas, and tomatoes. For added sweetness, add pineapple chunks.
- This recipe can be made with white or brown rice. For brown rice, increase the cooking time to 45 minutes.
Frequently Asked Questions
As it is written, the recipe is not gluten-free because it contains soy sauce. However, you can easily make this recipe gluten-free by using Tamari - a wheat-free alternative to soy sauce.
Teriyaki sauce originated in Japan and is made by combining soy sauce with a sweetener (in this case maple syrup), citrus or vinegar (pineapple juice), garlic, and ginger. There are different variations of Teriyaki Sauce but I like to keep mine simple and straight-forward.
More One-Pot Meals
- Garlic and White Wine Pasta
- Deconstructed Burrito Bowls
- Thai Sweet Potato Curry
- One-Pot Jambalaya
- Portobello Pot Roast
More Tofu Dinner Recipes
One-Pot Teriyaki Tofu and Rice
- 1 tbsp. olive oil
- 14 ounces extra-firm tofu, pressed and cut into ½" cubes
- ¼ tsp salt
- 3 cloves garlic, minced
- 1 tbsp. fresh ginger, peeled and grated
- 1 cup white rice
- 1 heaping cup broccoli, chopped
- 1 cup carrots, thinly sliced
- ½ red bell pepper, seeded and chopped
- ½ cup soy sauce
- ¼ cup maple syrup
- ¼ cup pineapple juice
- 1-2 tsp. Sriracha or similarly spiced chili sauce
- 1 tbsp. cornstarch
- 2 green onions
- In a large skillet with a tight-fitting lid, heat up olive oil over medium heat. Add cubed tofu and sauté for 5-7 minutes, stirring occasionally, until the tofu is lightly brown on all sides. Stir in the garlic and ginger and sauté for an additional 30 seconds.
- Add the rice along with 2 cups of water. Bring to a boil, cover, and reduce heat to low. Simmer for 20 minutes, until all the water has absorbed and the rice is cooked all the way through.
- While the rice cooks, chop your vegetables. Combine the soy sauce, maple syrup, pineapple juice, and chili sauce in a liquid measuring cup. In a small bowl make a slurry with the tablespoon of cornstarch and ¼ cup of water. Set aside.
- Once the rice is done, stir in the vegetables. Pour in the sauce over the rice mixture, stirring so that the rice/vegetable mixture is evenly hydrated. Add the cornstarch slurry and increase the heat to medium-high, bringing the sauce to a light boil. Boil, while stirring, until the sauce thickens. Remove from heat.
- Serve with extra hot sauce and chopped green onions.
- For a gluten-free recipe, use Tamari in place of soy sauce.
- If you want to use brown rice, increase the cooking time to 45 minutes.