Teriyaki Tofu and Broccoli Bowls (2024)

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Enjoy these teriyaki broccoli tofu bowls over brown rice for a quick, easy, and healthy dinner any night of the week. The perfect plant-based option when you’re craving Asian take-out!

I have always loved tofu. I was never the one who refused to eat it.

Growing up, my mom would prepare tofu for us all the time so I’m sure that plays a big part of why I love it and am not averse to it.

Additionally, the way you prepare the tofu also contributes to its texture and edibility. I talk about that more below. So, naturally, I’ve made it my mission to find the absolute best ways to prepare tofu.

Teriyaki broccoli tofu stir fry is my take on my 20-minute teriyaki chicken and broccoli recipe. It’s just as flavorful and filling, but this is plant-based recipe is definitely on brand right now.

Looking for more tofu inspiration? Check out a few of my other favorite tofu recipes, like sesame garlic tofu, sweet and sour tofu, and spicy chili tofu.

Why You’ll Love This Tofu Bowl Recipe

This broccoli tofu stir fry may be one of my all-time favorite tofu recipes. Here are a few reasons why.

• Quick and easy. Once you drain the tofu, this recipe comes together quickly and easily. You can definitely have this dinner on the table in well under an hour!
• Inspired by Asian takeout. The next time you’re craving Asian takeout, make this tofu stir fry instead! It has similar flavors and you won’t need to worry about finding a vegetarian-friendly restaurant.
• Perfect for beginners. If you’ve never cooked with tofu before, don’t worry. This tofu bowl is a great place to start!

What You’ll Need

This tofu bowl recipe is made with just a handful of ingredients, like extra firm tofu, broccoli, brown rice, and rice vinegar. See the recipe card below for measurements.

• Tofu – You’ll want extra firm tofu for this recipe.
• Cornstarch – Helps create a crispy texture on the tofu and also helps to thicken the sauce.
• Sesame oil – My preferred oil for cooking tofu.
• Broccoli florets – I recommend using fresh broccoli though frozen will work in a pinch.
• Brown rice – The base of our tofu bowl.
• Garlic – Adds flavor to the sauce.
• Soy sauce – Be sure to grab low-sodium soy sauce.
• Water – Helps thin the sauce.
• Rice vinegar – Adds a little bit of a tang to the teriyaki sauce.
• Dark brown sugar – Sweetens the teriyaki sauce.

What is the Best Kind of Tofu to Use in a Tofu Bowl?

The firmer the better! This is definitely one of those recipes where extra firm tofu is best, though firm tofu will work in a pinch. Avoid silken or soft tofu as it will lose its shape.

How to Get the Liquid out of Tofu

Removing the liquid is one of the most important parts of preparing tofu

You start by opening the package of the tofu and then holding the tofu in place, tip the package upside down so all the water is drained.

Then, you can choose whether you want to do this on a plate with paper towels or a wire rack on top of a baking sheet.

If you do this on a plate with paper towels, place two sheets of paper towels on the plate. Place the tofu on top.

Then place two more sheets of paper towels on top of the tofu.

Find something heavy like a cast iron skillet and place it on top of the tofu.

Let that sit for about 30 minutes but coming back to check on it halfway through and change out the paper towel.

If you want to do this with a wire rack on top of a baking sheet, just put the tofu on top of the wire rack and the heavy object on top of the tofu. The liquid should drain onto the baking sheet below.

How to Make Broccoli Tofu Stir Fry

It’s really three big steps broken up into smaller parts.

• Prepare the tofu. Drain the tofu, using one of the methods described above. Slice the tofu into slices then gently toss with cornstarch.
• Prepare the broccoli. Blanch the broccoli for 5 minutes in boiling water then transfer to an ice bath.

• Cook the tofu. Heat the sesame oil over medium-high heat then cook the tofu until brown and crispy on all sides.
• Make the sauce. Whisk together the sauce ingredients.

• Combine ingredients. Once the tofu is crispy, add the sauce to the pan. Toss the tofu and broccoli then remove to heat.
• Enjoy. Serve over brown rice.

Tips for Making the Best Tofu Bowl

Here are a few tips for making this broccoli tofu stir fry.

• Don’t forget to drain the tofu. Draining the tofu is NOT an optional step! Tofu soaks up all the flavor in a dish so you can imagine how much liquid tofu is soaking up while sitting in the package!
• Don’t touch the tofu. Once you add the tofu to the pan, do not touch it for at least 3-4 minutes. Then you can stir and flip it. If you try to touch it immediately, it’ll never get crispy.
• Start with the least amount of cornstarch. When it comes to thickening the sauce, start with 1/2 tablespoon of cornstarch then continue adding it 1/2 tablespoon at a time (in a slurry) until your sauce reaches the desired consistency.

Can I Substitute the Tofu for Another Protein?

Absolutely!

Again, this recipe is based off of my 20-minute teriyaki chicken and broccoli so chicken would be a great alternative to tofu if you are so inclined.

Serving Suggestions

This broccoli tofu stir fry makes a complete meal on its own, which is one of the reasons I love it so much. Feel free to top it with some sesame seeds or even an after drizzle of soy sauce if desired.

Pickled onions would also be a great addition, if you want to add a bit of tang to the dish.

How to Store & Reheat Leftovers

• Fridge. Store leftover broccoli tofu stir fry in an airtight container in the fridge, along with any extra sauce that may have been in the pan. I recommend storing the rice separately.
• Reheat. Reheat in a pan on the stovetop for best results, though the microwave will work too.

More Tofu Recipes To Try

• Crispy Popcorn Tofu
• Tofu Coconut Curry
• Teriyaki Tofu Meatballs
• Eggplant Tofu

Photography by Ari Laing