Teriyaki Tofu Stir-Fry: Plant-Based Recovery Meal for Triathletes

Why This Recipe Works for Athletes

This teriyaki tofu stir-fry delivers around 28g of plant-based protein per serving alongside complex carbohydrates from noodles and antioxidants from mixed vegetables — everything your muscles need after a hard training session. The teriyaki sauce provides quick-release sugars to kickstart glycogen replenishment, while the tofu’s amino acid profile supports muscle repair. Ideal as a dinner 1–2 hours after an evening swim, bike, or run session.

Ingredients

  • 400g firm tofu, drained and pressed, cut into 2cm cubes
  • 200g soba or egg noodles, cooked per packet instructions
  • 1 red pepper, thinly sliced
  • 150g tenderstem broccoli, trimmed
  • 2 spring onions, sliced
  • 3 tbsp soy sauce (or tamari for gluten-free)
  • 2 tbsp honey or maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tbsp sesame seeds to serve

Instructions

  1. Mix the soy sauce, honey, rice vinegar, and sesame oil in a small bowl to make the teriyaki sauce. Set aside.
  2. Heat 1 tbsp of vegetable oil in a large frying pan or wok over high heat. Add the tofu cubes and cook for 4–5 minutes, turning regularly, until golden on all sides. Remove and set aside.
  3. In the same pan, stir-fry the broccoli and red pepper for 3–4 minutes until just tender but still with a little bite.
  4. Add the cooked noodles and tofu back to the pan. Pour over the teriyaki sauce and toss everything together over high heat for 2 minutes until coated and heated through.
  5. Divide into bowls, scatter with spring onions and sesame seeds, and serve immediately.

Nutrition Notes

Per serving (serves 2): approximately 520 calories, 28g protein, 65g carbohydrates, 14g fat. Use tamari instead of soy sauce for a gluten-free version. Swap noodles for brown rice to increase fibre and lower the glycaemic index — a good option if you’re eating this the evening before a morning race. Pressing the tofu thoroughly before cooking is essential for achieving a golden, crispy exterior.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 2