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October 23, 2022

Teriyaki Tofu Vegetable Stir Fry

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

A comforting dish of crispy teriyaki tofu cubes and crunchy nourishing vegetables with rice or noodles, this is a quick and simple one pan meal that’s packed with flavour. Made using my sweet and sticky homemade teriyaki sauce that’s gluten free, low FODMAP suitable and also free from any alliums, onion or garlic.

What ingredients do I need to make this teriyaki tofu vegetable stir fry?

Straight to wok gluten free noodles or microwaveable rice: ensure your noodles are gluten free suitable if you’re cooking for someone who’s GF
Firm tofu: this is important if you want the cubes to be super crispy, medium or silken tofu will turn into a bit of a scramble as you turn it constantly.
Cornflour: this helps get the tofu super crispy
Homemade low FODMAP and allium, onion and garlic free teriyaki sauce: you can find the recipe here. You could also use alternatives (more info in the copy below). This is also gluten free if it’s made with tamari soy sauce rather than regular soy sauce.
Olive oil, sesame oil, coconut oil or water: either of these will work for frying off the vegetables, if you’d like it to be low oil simply use water
Edamame: these come frozen and popped out of the pods, don’t get the ones that are in the pods
Baby corn: adds sweetness and a delicious crunch
Broccoli heads: use only the heads for this to be low FODMAP and don’t add any more than listed as it’s low FODMAP in these exact quantities, the same with the other veg for this recipe
Mangetout and sugar snap peas: these are both in the pods, mangetout is a flatter version of sugar snaps and they add a gorgeous sweet bite to the dish too 

A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page

Is this low FODMAP suitable?

This recipe is low FODMAP according to Monash University

Is this free from dairy, egg, gluten, refined sugar, nuts and nightshades?

Yes, this is free from all of these. To ensure these are seed free, omit sesame oil and sesame seeds

Can I make this with regular shop bought teriyaki sauce?

Well if you aren’t avoiding alliums, onion or garlic and refined sugar then feel free to purchase this and use the recipe for a gluten free and vegan meal. Or for low FODMAP (but not allium free as it contains chives) you can use Bay’s Kitchen Teriyaki Sauce.

Can I just make this with vegetables?

You can make this also with just vegetables and skip the 10 minute tofu cooking step to speed things up for a faster meal!

Can I make this with meat or another plant based meat replacement?

Absolutely – this will be great with Quorn chicken or another plant based chicken style alternative, or even tempeh, just swap the quantity of tofu for the replacement of your choice! You can also use regular chicken too, just ensure it’s fully cooked through before serving.

How to make:

This recipe is super simple to make:
Make your sauce – you can find the recipe here.
Drain, pat dry and slice tofu into cubes, then marinate in a bowl, fry until crispy for 10 minutes, turning constantly to crisp all sides, then set aside in a bowl.
Prepare the vegetables and saute on a high heat, stir through your teriyaki sauce, then add in the edamame and rice or noodles, then finally heat through the tofu and serve hot across two serving bowls.

Tips for making this:

Use a non-stick frying pan, I always opt for PFOA and PFAS free.

How to store:

Store in an airtight container in the fridge for up to 2 days and reheat fully before enjoying.

Teriyaki Tofu Vegetable Stir Fry

katya kozary
A comforting dish of crispy teriyaki tofu cubes and crunchy nourishing vegetables with rice or noodles, this is a quick and simple one pan meal that’s packed with flavour. Made using my sweet and sticky homemade teriyaki sauce that’s gluten free, low FODMAP suitable and also free from any alliums, onion or garlic.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
SEASON Winter, Autumn
ENERGY INTENSITY Low

Equipment

Chopping Board
Knife
Frying Pan
Mixing Bowl
Balloon Whisk
DIET LABELSPlant Based, Vegan, Gluten Free, Dairy Free, Egg Free, Nut Free, Seed Free, Low FODMAP, Refined Sugar Free, Allium, Onion and Garlic Free, Nightshade Free

Ingredients
 
 

  • 300 grams straight to wok noodles or microwaveable rice gluten free
  • 280 grams extra firm tofu
  • 1 tbsp olive oil
  • 1 tbsp cornflour
  • 230 ml homemade low fodmap teriyaki sauce recipe on this website
  • 1 tbsp olive oil or sesame oil, coconut oil or water
  • 90 grams edamame frozen, shelled
  • 75 grams baby corn
  • 75 grams broccoli heads
  • 34 grams mangetout
  • 28 grams sugar snap peas
  • 1 tbsp chives finely chopped (only if low FODMAP but not allium free)
  • 1 tbsp sesame seeds only if seeds are suitable

Instructions
 

  • Ensure you’ve made the low FODMAP, allium onion and garlic free teriyaki sauce or add an additional 10 min time to make it in a saucepan. 
  • Drain the block of firm tofu, pat dry with kitchen towels and slice into 2cm cubes. 
  • In a medium mixing bowl, use a balloon whisk to combine 2 tbsp of the teriyaki sauce with 1 tbsp cornflour and 1 tbsp olive oil until a thick paste is formed. 
  • Pour in the tofu and massage with your hands to coat well. Transfer to a non-stick frying pan or wok and saute on a high heat for 10 minutes, turning with a pair of tongs constantly, until the tofu is golden and crispy. Now set aside in a small bowl.
  • Halve the sugar snap peas and mangetout, halve the baby corn lengthways, remove the stalks from the broccoli and halve, measure out the edamame from a frozen packet. 
  • Place 1 tbsp oil of your choice (or water) into the pan and bring to a high heat. Add the sugar snaps, mangetout, baby corn and broccoli to saute for 3-5 minutes, turning constantly. Pour in the remaining homemade teriyaki sauce and allow to thicken and evaporate a little on the high heat still. 
  • Stir through the edamame and add in your straight to wok noodles or microwaveable rice pouch. Continue to saute for a further 2 minutes as the noodles and edamame heat. 
  • Finally, stir through the tofu and allow it to heat for a minute or so, then divide into portions. Garnish with a sprinkling of sesame seeds (and fresh chopped chives if only low FODMAP - not if allium free) and enjoy immediately.  
MAKE IT MORE ACCESSBILE

Sit on a stool at the countertop as you saute the stir fry ingredients to conserve energy

SUBS AND SWABS

Can I make this with regular shop bought teriyaki sauce? 

Well if you aren’t avoiding alliums, onion or garlic and refined sugar then feel free to purchase this and use the recipe for a gluten free and vegan meal. Or for low FODMAP (but not allium free as it contains chives) you can use Bay’s Kitchen Teriyaki Sauce. 

Can I just make this with vegetables?

You can make this also with just vegetables and skip the 10 minute tofu cooking step to speed things up for a faster meal!

Can I make this with meat or another plant based meat replacement?

Absolutely - this will be great with Quorn chicken or another plant based chicken style alternative, or even tempeh, just swap the quantity of tofu for the replacement of your choice! You can also use regular chicken too, just ensure it’s fully cooked through before serving. 

To ensure these are seed free, omit sesame oil and sesame seeds.

Keyword Vegetable Stir Fry, Stir Fry, Teriyaki Stir Fry, Low FODMAP Stir Fry, Vegan Teriyaki Stir Fry, Onion and Garlic Free Teriyaki Stir Fry, Teriyaki Tofu Stir Fry
Did you Make this Recipe?Rate it & leave your feedback in the comments section below or Tag @myaccessiblekitchen on Instagram and Hashtag #myaccessiblekitchen!

Hey, I'm Katya!

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