Tofu and Vegetables with Teriyaki Sauce

Tofu and Vegetables with Teriyaki Sauce

Delicious served with rice or noodles.
Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 2


2 tbsp Olive oil
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 large stir-fry pan on medium high heat.


2. Sauté carrots, onion, ginger, and garlic for 5 minutes until unions 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!

Nutrition Facts

Per Portion

Calories 429
Calories from fat 197
Calories from saturated fat 28.3
Total Fat 21.9 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.1 g
Monounsaturated Fat 11.8 g
Cholesterol 0
Sodium 1943 mg
Potassium 938 mg
Total Carbohydrate 33 g
Dietary Fiber 6.7 g
Sugars 13.2 g
Protein 24.8 g

Dietary servings

Per Portion

Meat Alternative 1.1
Vegetables 3.4

Energy sources



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 counter-indicated.