Teriyaki Tofu & Veggie Stir Fry | Vegan Value Meals

This quick and easy stir fry is packed with protein-rich tofu, colorful veggies, and a homemade teriyaki sauce. It’s a budget-friendly, flavor-packed dinner that costs less than $20 for the whole family.

🛒 Grocery List (with approximate prices):

• Extra firm tofu – $3.00

• Broccoli – $2.50

• Bell peppers (2) – $3.00

• Carrots – $1.50

• Onion – $1.00

• Garlic – $0.50

• Soy sauce/coconut aminos – $2.50

• Maple syrup – $2.00

• Ginger – $1.00

• Rice – $3.00

Total: $20.00

📌 Grocery Price Disclaimer: These prices are based on average costs and may vary depending on your location and store. The goal of Vegan Value Meals is to show how affordable plant-based eating can be with simple, accessible ingredients.

🔪 Kitchen Tools Needed:

• Wok or large skillet

• Cutting board

• Knife

• Mixing bowl

• Measuring spoons

🍽️ Serving Size: 4

⏱️ Prep Time: 15 minutes

🔥 Cook Time: 20 minutes

🌿 Ingredients:

• 1 block extra firm tofu, cubed

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 2 carrots, julienned

• 1 onion, sliced

• 3 garlic cloves, minced

• 1 tbsp ginger, grated

• 1/3 cup soy sauce or coconut aminos

• 2 tbsp maple syrup

• 2 tbsp sesame oil (optional)

• 2 cups cooked rice

📝 Instructions:

1. Press and cube tofu. In a hot skillet, pan-fry tofu until golden brown on all sides. Set aside.

2. In the same pan, sauté onion, garlic, and ginger until fragrant.

3. Add broccoli, peppers, and carrots. Stir fry for 5–7 minutes.

4. In a small bowl, whisk soy sauce and maple syrup. Pour over veggies.

5. Add tofu back to the skillet and toss everything together until coated in sauce.

6. Serve hot over rice.

Why You’ll Love This Recipe:

✅ Ready in under 30 minutes

✅ A healthy, balanced family dinner

✅ Budget-friendly and customizable with any veggies

✅ Flavorful homemade teriyaki sauce

#veganvaluemeals