Tofu and Vegetables with Teriyaki Sauce

11 25 416
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 2
Tofu and Vegetables with Teriyaki Sauce
Health Rating
Delicious served with rice or noodles.


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!


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.

Nutrition Facts

Per Portion

Calories 416
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