by Looking for your new fave weeknight dinner recipe? This sweet, sticky Teriyaki Tofu & Green Bean Stir Fry is the perfect healthy recipe that comes together in 25 minutes FLAT! Literally just combine diced extra firm tofu and green beans in a pan and douse with my super popular 5-Minute Teriyaki Inspired Stir Fry Sauce, serve over a bed of rice or noodles (or on its own!) and enjoy every last mouthwatering bite of this high-protein vegan stir fry!
As a Registered Dietitian, I’m always on the hunt for dinner (or lunch!) recipes that can be whipped up in less than 30 minutes, because let’s be real, who the heck wants to spend forever cooking dinner after a busy day?!
And even though I already have tons of easy and healthy dinner recipes, there’s always room for more, especially when it’s as simple and delicious as this easy asian inspired tofu stir fry, PLUS packed with 15 grams of protein per serving!
I think it all comes down to my 5-Minute Teriyaki Stir Fry Sauce, which I seriously use on every single stir fry I make, it’s that good. It’s the perfect balance of garlicky, gingery goodness that’s slightly salty, slightly sweet, and a little acidic! Seriously, I’m drooling just thinking about it.
Frozen Green Beans Make It Even Easier!
And guess what, to make it even easier, we use FROZEN green beans!
Now, I know what you’re thinking, aren’t frozen veggies not as healthy as fresh?! But that couldn’t be further from the truth! Frozen fruit and veggies are just as nutritious, maybe even MORE nutritious, than fresh, because they’re frozen at the peak of their ripeness. Because of that, I’m certainly not a stranger to cooking frozen veggies and have so many tips!
Not the mention it’s sooo much more convenient to use frozen veggies since they’re already cut and washed without the worry of them going bad!
But if fresh green beans are all you have, don’t worry! I’ve tested this recipe many times using fresh green beans instead, and it still turns out perfectly!
Save this Recipe!
Have some leftover green beans you need to use up? Try them in my mouthwatering Sweet & Sour Plant-Based “Meatballs” with Garlic Green Beans!
A Few Of My Testing Notes!
You probably already know that most of my tofu recipes use extra firm tofu, because I’m such a fan! But I tested this recipe using both firm tofu and extra firm tofu, and the extra firm tofu still wins, since it soaks up so much of my Tasty Homemade Stir Fry Sauce!
Now, I’ve also tested this tofu and green bean teriyaki stir fry with both rice and noodles as the base, but I could never choose a favorite! If you want ease, I recommend throwing a pack of microwavable rice in to cook while everything else is coming together for the ultimate quick weeknight meal!
Okay, Now Let’s Make This Tasty Tofu Stir Fry!
Healthy 25-Minute Stir Fry with Sticky Teriyaki Tofu & Green Beans
Ingredients
- 1 tbsp sesame oil
- 350 g extra firm tofu, cut into ~1 inch cubes
- 1 tsp garlic powder
- 1/2 tsp salt
- 1 batch 5-Minute Teriyaki Stir Fry Sauce, *see note
- 2 cups frozen green beans
Equipment
Instructions
- Start by heating the sesame oil in a large pan over medium heat. Once the pan is heated, add your cubed tofu and sprinkle with garlic powder and salt.
- Let the tofu cook on its own for about 10 minutes, flipping every 3 minutes to get even crispiness on different sides.
- Once the tofu is crispy on most sides, pour in your Teriyaki Stir Fry Sauce. Stir in with the tofu until slightly thickened. Add your frozen green beans (no need to thaw ahead of time!).
- Sauté the tofu and green beans together and let heat until the green beans are heated through, about 5 minutes. Serve over rice (I love microwavable rice for this!), noodles, or on its own and enjoy!
