Teriyaki Stir-Fry with Zucchini, Carrots, Mushroom & Tofu

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There’s something special about a quick, colorful stir-fry that fills your kitchen with aroma and your plate with goodness. This Teriyaki Stir-Fry with Zucchini, Carrots, Mushrooms, and Tofu is one of those recipes that reminds you just how vibrant and satisfying plant-based cooking can be.

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It’s simple enough for a weeknight dinner but flavorful enough to feel like a treat. Packed with protein, fiber, and nutrients, it’s a beautiful balance of health and comfort in every bite.

Teriyaki Stir-Fry with Zucchini, Carrots, Mushrooms & Tofu

🥕 Ingredients

For the Stir-Fry

  • 1 block extra-firm tofu, pressed and cubed
  • 1 medium zucchini, sliced
  • 2 carrots, julienned
  • 1 cup sliced mushrooms (shiitake or cremini work best)
  • 2 tbsp avocado or sesame oil
  • 1 tsp minced garlic
  • 1 tsp grated fresh ginger
  • Cooked rice or noodles, for serving

For the Teriyaki Sauce

  • ¼ cup low-sodium soy sauce (or tamari)
  • 2 tbsp maple syrup or agave nectar
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil (optional)
  • 1 tbsp cornstarch mixed with 2 tbsp water

🍳 Directions

  1. Prepare the tofu:
    Press tofu for at least 10 minutes to remove moisture, then cut into cubes.
  2. Cook the tofu:
    Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden on all sides, about 8–10 minutes. Remove and set aside.
  3. Sauté the veggies:
    In the same pan, add another tablespoon of oil, then garlic and ginger. Cook for 30 seconds, then add carrots and mushrooms. Stir-fry for 3–4 minutes before adding zucchini. Cook until tender-crisp.
  4. Make the sauce:
    In a small bowl, whisk soy sauce, maple syrup, vinegar, sesame oil, and cornstarch slurry. Pour over the veggies and tofu, stirring for 1–2 minutes until the sauce thickens and glazes everything evenly.
  5. Serve & enjoy:
    Serve over warm rice or noodles and sprinkle with sesame seeds or chopped green onions for garnish.

🌱 Why You’ll Love It

Quick & easy: Ready in under 30 minutes, this is a perfect go-to for busy evenings.

Nutritious & filling: Tofu provides plant-based protein, while zucchini, carrots, and mushrooms bring fiber, vitamins, and antioxidants.

Family-friendly: The slightly sweet teriyaki sauce makes it enjoyable for everyone — even kids.

Sustainable choice: Every plant-based meal helps reduce your carbon footprint and supports a more compassionate, eco-friendly lifestyle.

💚 Tips for Perfect Stir-Fry

  • Crispy tofu: Lightly toss tofu in cornstarch before frying for a golden, crunchy texture.
  • Customizable veggies: Try adding bell peppers, broccoli, or snap peas for extra color and nutrition.
  • Meal prep tip: Make extra sauce — it stores for up to a week and is delicious over grain bowls or roasted veggies.

✨ A Little Motivation

Cooking vegan isn’t just about nourishment — it’s an act of kindness toward yourself, others, and the planet. Each colorful plate you create is a reflection of care, love, and purpose.

This Teriyaki Stir-Fry is more than just food — it’s a reminder that simple choices can create powerful change. So, next time you need a quick dinner, reach for your wok and create something that fills your soul as much as your body. 🌸

🥢 Storage

Keep leftovers in an airtight container for up to 3 days. Reheat on the stove with a splash of water to refresh the sauce.

Teriyaki vegetables and tofu

Teriyaki Stirfry | Zucchini, Carrots, Mushroom and Tofu

are you looking for a quick and easy dinner. Their stirfry hits a spot every time. It is a well-rounded meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Japanese
Servings 4 Servings
Calories 450 kcal

Equipment

  • 1 knife
  • 1 cutting board
  • 2 Pots
  • 2 spatula

Ingredients
  

  • 2 Cups mushroom
  • 3 Medium zucchini
  • 1 Cup carrots
  • 1 Block tofu
  • 1 Cups Teriyaki Sauce

Rice

  • 1 Cup Jasmine Rice
  • 2 Cups water

Instructions
 

Teriyaki Vegetables and Tofu

  • Cut up all vegetables in to small pieces.
  • Crumble Tofu in to small pieces.
  • Add Zucchini, Mushrooms, and Carrots with 1/8 cup of water to the pot.
  • Sauté vegetables over medium heat until cooked through. You should be able to put a fork through the zucchini easily.
  • Add Tofu and teriyaki sauce to cooked vegetables.
  • cook over medium heat until it simmer’s. Stir throughout the process to make sure everything is coded with teriyaki even.
  • Let cool.

Rice

  • Put water in the pot, bring water to a boil over medium high heat.
  • Add rice to boiling water, turn temperature down to low.
  • cook for 20 minutes covered. Stir occasionally.

Combine

  • Add Rice to bowl.
  • Cover with teriyaki Vegetables and tofu.
  • Enjoy!

Notes