Tofu and Vegetables with Teriyaki Sauce

11 25 392
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 2
Tofu and Vegetables with Teriyaki Sauce
Health Highlights
Delicious served with rice or noodles.


2 tbsp Olive Oil, Extra Virgin
1 cup chopped Carrots
1 medium Yellow onion (chopped)
1 tbsp minced Ginger root (grated)
1 clove(s) Garlic (crashed)
1 block Tofu, regular, firm (cut into small cubes)
2 tbsp Soy sauce
1 medium pepper(s) Red bell pepper
1 medium pepper(s) Yellow bell pepper
1/4 cup Teriyaki sauce, low sodium
3 tbsp Cilantro (coriander) (chopped)


1. Heat oil in a large stir-fry pan on medium-high heat.

2. Sauté carrots, onion, ginger, and garlic for 5 minutes until onions become translucent.

3. Add tofu and soy sauce and sauté for another 5 minutes. Add red and yellow bell peppers and teriyaki sauce, sauté for another 5 minutes.

4. Serve on rice or noodles and garnish with cilantro. Enjoy!


Nutritional Highlights:

  • Tofu has been linked to a lower risk of heart disease and is a great plant-based protein alternative. It also contains minerals such as calcium and magnesium that are essential for bone health.
  • Consult with your healthcare practitioner if you've had estrogen-sensitive breast cancer or a thyroid disorder as tofu may be contraindicated.

Nutrition Facts

Per Portion

Calories 392
Calories from fat 191
Calories from saturated fat 32
Total Fat 21.2 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 11.4 g
Cholesterol 0
Sodium 1965 mg
Potassium 966 mg
Total Carbohydrate 32 g
Dietary Fiber 6.2 g
Sugars 14.2 g
Protein 20.9 g

Dietary servings

Per Portion

Meat Alternative 1.1
Vegetables 4.5

Energy sources


Meal Type(s)