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Easy Crispy Teriyaki Tofu Stir-Fry Recipe with Brown Rice for Meal Prep

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A quick and easy batch-cooked crispy teriyaki tofu stir-fry paired with hearty brown rice, perfect for meal prep and maintaining crispiness even after reheating.

Ingredients

Scale
  • 14 oz (400g) firm or extra-firm tofu, pressed and cut into 1-inch cubes
  • 2 tbsp cornstarch or arrowroot powder
  • 2 tbsp vegetable oil (neutral-flavored, like canola or grapeseed)
  • 1/4 cup low-sodium soy sauce
  • 2 tbsp maple syrup or honey
  • 1 tbsp rice vinegar
  • 1 tsp toasted sesame oil
  • 1 tbsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tbsp cornstarch mixed with 2 tbsp water (for thickening sauce)
  • 1 red bell pepper, thinly sliced
  • 1 medium carrot, julienned or thinly sliced
  • 1 cup broccoli florets
  • 2 green onions, sliced (for garnish)
  • 1 tbsp sesame seeds (optional, for garnish)
  • 1 cup brown rice, rinsed
  • 2 1/2 cups water or vegetable broth

Instructions

  1. Press tofu for at least 20 minutes to remove excess moisture. Cut into 1-inch cubes and toss gently with 2 tablespoons cornstarch until evenly coated.
  2. Rinse 1 cup brown rice under cold water. In a medium saucepan, combine rice and 2 1/2 cups water or vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Fluff with a fork and keep warm.
  3. In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic. Set aside. Mix cornstarch with water separately for thickening.
  4. Heat 2 tablespoons vegetable oil in a large non-stick skillet over medium-high heat. Add tofu cubes in a single layer, cooking for about 3-4 minutes per side until golden and crispy. Remove tofu and set aside on a paper towel-lined plate.
  5. In the same skillet, add a splash of oil if needed. Toss in the bell pepper, carrot, and broccoli. Stir-fry for 4-5 minutes until just tender but still vibrant and a little crunchy.
  6. Return tofu to the skillet with the veggies. Pour the teriyaki sauce over everything. Stir gently and bring to a simmer. Add the cornstarch slurry and cook for another 2-3 minutes, stirring occasionally, until the sauce thickens and coats the tofu and vegetables.
  7. Remove from heat, sprinkle sliced green onions and sesame seeds on top. Serve immediately over warm brown rice or divide into meal prep containers for later.

Notes

Press tofu thoroughly for best crispiness. Do not overcrowd the pan when frying tofu. Reheat gently in a skillet to maintain crispiness. Sauce can be made ahead and stored in the fridge for up to a week. For gluten-free, use tamari instead of soy sauce. Cauliflower rice can replace brown rice for a low-carb option.

Nutrition

Keywords: tofu stir-fry, teriyaki tofu, crispy tofu, meal prep, brown rice, plant-based, vegan, gluten-free option

Find it online: https://morselora.com/easy-crispy-teriyaki-tofu-stir-fry-recipe-with-brown-rice-for-meal-prep/