Ultimate Crispy Teriyaki Tofu Stir Fry: Your New Go-To 30-Minute Vegan Dinner

Welcome to your new favorite weeknight hero: the **Teriyaki Tofu Stir Fry**! This incredible dish effortlessly brings together perfectly crispy pan-fried tofu, a vibrant medley of tender-crisp vegetables like fresh broccoli and nutrient-rich spinach, all generously coated in a savory, sweet, and tangy homemade teriyaki sauce. Not only is it bursting with complex flavors, but it’s also a naturally vegan meal that comes together in a remarkable 30 minutes, making it an absolute lifesaver for busy evenings or efficient healthy meal prep.

Say goodbye to bland and soggy tofu! Our expertly crafted recipe focuses on specific techniques to guarantee a golden, satisfying crunch with every single bite. Paired with nutrient-packed greens and an authentic teriyaki sauce that’s far superior to any store-bought alternative, this stir fry promises a deeply satisfying and wholesome culinary experience. We’re confident that even the most ardent tofu skeptics will find themselves reaching for seconds, utterly captivated by its delightful textures and rich flavors.

Truly, vegan dinners don’t get much simpler, faster, or more delicious than this Teriyaki Tofu Stir Fry. Whether you’re searching for a swift and satisfying solution after a demanding day or proactively planning your healthy lunches for the week ahead, this versatile dish is your perfect answer. Every single bowl is a harmonious blend of three essential and delightful core components:

1. Golden Pan-Fried Tofu: Cubed and coated meticulously for maximum crispiness and flavor absorption.
2. Perfectly Sautéed Vegetables: Fresh, vibrant broccoli and tender spinach, cooked just right with aromatic garlic.
3. Irresistible Homemade Teriyaki Sauce: A perfectly balanced concoction of savory umami, natural sweetness, and a bright tangy finish.

Simply bring these three elements together, serve them generously over a steaming bed of fluffy white or brown rice, and prepare to be utterly amazed by every saucy, savory, and incredibly satisfying mouthful. It’s a culinary journey that beautifully demonstrates how healthy eating can be both effortless and exhilarating!

Craving even more effortless stir-fry creations to add to your repertoire? Then you absolutely must explore my delightful Broccoli Rice Stir Fry and the rich, comforting Peanut Crockpot Stir Fry! These recipes offer exciting and unique twists on the classic stir-fry, perfect for expanding your culinary horizons.

Why You’ll Fall in Love with This Teriyaki Tofu Stir Fry

This isn’t merely another dinner recipe; it’s a testament to how incredibly flavorful, quick, and genuinely healthy plant-based meals can be. Here are just a few compelling reasons why this Teriyaki Tofu Stir Fry is destined to become a beloved and regular feature in your weekly meal rotation:

• Unbeatably Crispy Tofu: We’ve meticulously perfected the method for achieving tofu that’s consistently golden brown and delightfully crisp on the outside, while retaining a wonderfully tender interior. This exquisite textural contrast beautifully complements the soft rice and the tender-crisp vegetables.
• Effortless & Lightning Fast: From the moment you begin prepping to the instant it lands on your plate, this entire satisfying meal is ready in a remarkable 30 minutes. It stands as the ultimate solution for those hectic weeknights when you desperately need a wholesome, comforting, and deeply satisfying dinner without dedicating hours in the kitchen.
• Homemade Teriyaki Sauce that Shines: It’s time to completely ditch the high-sugar, preservative-laden store-bought versions. Our simple, from-scratch teriyaki sauce recipe is perfectly balanced, boasts an incredibly deep, umami-rich flavor, and is astonishingly easy to whisk together using common pantry staples.
• Naturally Vegan & Gluten-Free Adaptable: This recipe is inherently and completely plant-based, making it perfectly suitable for anyone following a vegan diet. With simple, straightforward ingredient swaps (such as using tamari instead of traditional soy sauce), it can also be effortlessly made entirely gluten-free, accommodating various dietary needs without any compromise on its incredible taste or texture.
• Incredibly Versatile & Easily Customizable: Consider this recipe a fantastic and flexible base for your culinary creativity! You can effortlessly swap out vegetables based on what’s currently in season, what you have readily available in your fridge, or simply what your personal preferences dictate. Feel free to incorporate different plant-based proteins, adjust the spice level to your liking, or experiment with various garnishes to truly make this dish uniquely your own.
• Nutrient-Rich & Wholesome: This stir fry is packed with high-quality plant-based protein from the tofu and a generous helping of essential vitamins, minerals, and dietary fiber from the fresh, vibrant vegetables. This makes it a genuinely healthy and balanced option that deliciously fuels your body and keeps you feeling satisfied.
• Perfect for Smart Meal Prep: All the components of this dish hold up exceptionally well, making it an excellent candidate for meal prepping healthy and convenient lunches or dinners that you can enjoy throughout the entire week. Prepare it once, and savor fresh, delicious flavors for days!

Key Ingredients & Expert Notes for the Perfect Stir Fry

Crafting a truly stellar Teriyaki Tofu Stir Fry begins with a deep understanding of your ingredients and how to best prepare them. Here’s a comprehensive and detailed look at what you’ll need and invaluable tips on how to get the absolute most out of each essential component:

Firm or Extra-Firm Tofu: This is the cornerstone of your plant-based protein, and selecting the right type is crucial for achieving that wonderfully satisfying crispy texture. Always opt for firm or extra-firm varieties as they naturally contain significantly less water, making them ideal candidates for frying. The ultimate secret to truly crispy tofu lies in proper pressing. To do this, wrap the entire block of tofu in several layers of absorbent paper towels or a clean kitchen towel. Then, place a heavy object – such as a cast-iron skillet, a stack of heavy cookbooks, or a dedicated tofu press – on top. Pressing the tofu for at least 30 minutes, and ideally up to an hour, effectively removes excess moisture. This critical step not only allows the tofu to absorb marinades and flavors much more efficiently but also ensures it achieves that coveted golden crispness when cooked.

Soy Sauce: This ingredient forms the savory backbone of both our homemade teriyaki sauce and the initial tofu marinade. For a more health-conscious approach, we strongly recommend using low-sodium soy sauce, which allows you to better control the overall salt content of your finished dish. If you or your guests require a gluten-free option, you can easily substitute traditional soy sauce with **tamari**, which is a naturally gluten-free soy sauce that offers a remarkably similar flavor profile. Alternatively, **coconut aminos** can be used as a soy-free and gluten-free choice, although it tends to be slightly sweeter and less salty, so you might need to adjust other seasonings to achieve your preferred taste balance.

Cornstarch: This seemingly simple white powder is, in fact, the unsung hero behind our incredibly crispy tofu. When the tofu is tossed with the initial soy sauce and cornstarch mixture, the cornstarch creates a thin, protective coating. Upon heating, this coating undergoes a magical transformation, becoming an irresistibly golden and crisp crust. Beyond its role in tofu perfection, cornstarch also plays a vital part in thickening the homemade teriyaki sauce, giving it a beautifully luscious, glossy consistency that clings perfectly to every ingredient, ensuring a mouthful of flavor with each bite. If you find yourself without cornstarch, arrowroot starch makes an excellent 1:1 substitute.

Maple Syrup: A delicate touch of natural sweetness is absolutely crucial for perfectly balancing the savory umami and bright tangy notes within our homemade teriyaki sauce. Maple syrup contributes a wonderful depth of flavor without being overly sweet, authentically enhancing the classic teriyaki taste profile. You have the flexibility to use other natural sweeteners like agave nectar, or if you’re not strictly vegan, honey. White or brown sugar can also serve as effective alternatives, though they may subtly alter the overall flavor nuances of the sauce.

Rice Vinegar: This ingredient is a must-have – do not skip it or attempt to substitute it with anything else! Rice vinegar is a mildly acidic, subtly sweet, and wonderfully seasoned vinegar that imparts an unmatched brightness and vibrant tang to the teriyaki sauce. Its unique flavor profile is truly essential for achieving the classic, well-rounded, and complex taste of authentic teriyaki. Other vinegars, such as apple cider vinegar or white vinegar, are typically too strong and lack the nuanced sweetness and delicate acidity that rice vinegar brings to the dish.

Fresh Garlic & Ginger: These aromatic powerhouses are non-negotiable for infusing incredible depth, warmth, and fragrance into both the stir-fried vegetables and the teriyaki sauce itself. Freshly minced garlic and finely grated ginger elevate the entire dish, contributing warm, zesty, and subtly spicy notes that expertly tie all the diverse flavors together into a cohesive and delightful symphony. While dried versions can be used in a pinch, utilizing fresh garlic and ginger will always yield the most impactful and vibrant results.

Versatile Vegetables: This Teriyaki Tofu Stir Fry truly shines with simple, quickly sautéed vegetables like tender broccoli florets and fresh spinach, which wilt down beautifully and readily absorb the rich teriyaki sauce. However, this is precisely where you can unleash your creativity and truly make the recipe your own! Consider incorporating other quick-cooking stir-fry favorites such as:

• Bell Peppers: Thinly sliced for a delightful sweet crunch and vibrant burst of color.
• Carrots: Julienne-cut or thinly sliced rounds add natural sweetness and a pleasant textural element.
• Snap Peas or Snow Peas: For a delightful crisp-tender bite and fresh green appeal.
• Mushrooms: Sliced cremini (button) or exotic shiitake mushrooms contribute a rich, earthy umami depth.
• Edamame: Shelled edamame brings an extra boost of plant-based protein and a lovely bright green hue.
• Onions: Thinly sliced yellow or red onions provide a pungent kick and a layer of sweetness when cooked.
• Bok Choy: Quartered or chopped, offering a fresh, slightly bitter contrast that balances the rich sauce.

Feel absolutely free to mix and match these suggestions to create your ultimate personalized vegetable medley, adapting the stir-fry to your taste and what’s available!

Step-by-Step Guide to Crafting Your Perfect Teriyaki Tofu Stir Fry

Follow these meticulously detailed steps to effortlessly create a restaurant-quality Teriyaki Tofu Stir Fry right in the comfort of your own kitchen. Paying close attention to precision and timing throughout these stages is absolutely key to achieving optimal texture, maximum flavor, and a truly enjoyable cooking experience!

1. Step 1: Prepare & Coat the Tofu. Begin by thoroughly pressing your extra-firm tofu as precisely described in our ingredient notes section; this step is critical. Once the tofu has been adequately pressed, carefully slice the block into uniform 1-inch cubes. Transfer these evenly cut cubes into a large, clean plastic bag (or, if preferred, a spacious mixing bowl). Pour in the initial measurement of soy sauce along with the cornstarch. Securely seal the bag tightly (or cover the bowl) and gently shake or toss its contents until every single tofu cube is evenly coated with the mixture. This cornstarch coating is the crucial element responsible for creating that wonderfully desirable crispiness.




2. Step 2: Achieve Golden Crispy Tofu. Heat 1 tablespoon of your preferred high-smoke-point cooking oil (such as sesame, avocado, or canola oil) in a large, heavy-bottomed nonstick skillet or wok over medium to medium-high heat. Once the oil begins to shimmer and is visibly hot, carefully add the coated tofu pieces to the pan, ensuring they are arranged in a single layer to avoid overcrowding. Overcrowding can lead to steaming instead of frying. Cook the tofu, turning each piece occasionally with tongs or a spatula, until all sides are beautifully golden brown and delightfully crispy. This process typically takes about 5-7 minutes per side. It’s important to resist the urge to constantly stir; allow each side sufficient time to develop its perfect crust before flipping.
3. Step 3: Whisk Together the Flavorful Teriyaki Sauce. While your tofu is busily crisping up to perfection, take this opportunity to prepare the star of the show: the homemade teriyaki sauce. In a small bowl or a convenient glass measuring cup, thoroughly whisk together all the sauce ingredients: the designated soy sauce, maple syrup, rice vinegar, freshly grated ginger, and the final tablespoon of cornstarch. Whisk vigorously until the cornstarch is completely dissolved and the entire mixture appears smooth and lump-free. Set this vibrant sauce aside.
4. Step 4: Sauté the Vibrant Vegetables. In a separate large skillet or wok, heat another tablespoon of cooking oil over medium heat. Add the broccoli florets and sauté them for approximately 2-3 minutes, just until they begin to turn a bright, vivid green. Next, add 2-4 tablespoons of water to the pan and immediately cover it to steam the broccoli until it becomes tender but still retains a slight bite (fork-tender). Remove the lid, add a tiny bit more oil if necessary, then toss in the minced garlic and fresh spinach. Sauté just until the spinach is completely wilted and the garlic becomes wonderfully fragrant, typically a quick 1-2 minutes. Be careful not to overcook the delicate spinach.
5. Step 5: Combine with the Luscious Teriyaki Sauce. Once your tofu has reached its peak crispiness and golden perfection, reduce the heat in the tofu skillet to low. Give your previously prepared teriyaki sauce one last quick, decisive whisk to ensure everything is well combined, then pour it evenly over the cooked tofu. Stir continuously and gently, carefully tossing the tofu to ensure every single piece is thoroughly coated in the rich, glossy sauce. Allow the sauce to simmer for approximately 1-2 minutes, continuing to stir, until it thickens to a beautiful, clingy, and luscious consistency. If you notice the sauce thickening too quickly, simply remove the skillet from the heat and incorporate 1 tablespoon of water, a little at a time, to thin it out. Conversely, if it isn’t thickening quickly enough, gently turn the heat back up to medium for a short period.




6. Step 6: Assemble and Serve Your Masterpiece. The grand finale! Divide your freshly cooked white rice (or your choice of brown rice, quinoa, or noodles) into individual serving bowls. Generously top each bowl with the beautifully sautéed spinach, the tender-crisp broccoli, and, of course, the star of the show – the glistening, saucy, and incredibly crispy teriyaki tofu. For an extra pop of fresh flavor and appealing visual contrast, liberally sprinkle fresh green onions (scallions) on top as a garnish. Serve immediately and joyfully savor every single bite of this remarkably quick, wonderfully healthy, and incredibly flavorful vegan stir fry!

Pro Tips and FAQs for Your Best Teriyaki Tofu Stir Fry

Elevate your Teriyaki Tofu Stir Fry from good to absolutely outstanding with these expert tips and comprehensive answers to commonly asked questions. These insights will help you customize, perfect, and truly enjoy your plant-based creation:

• Achieving the Perfect Sauce Consistency: The ideal teriyaki sauce should be glossy and thick enough to cling to your ingredients. If you find your homemade teriyaki sauce thickening too rapidly in the pan, simply remove the skillet from the heat source and stir in 1 to 2 tablespoons of water, adding it gradually, until it gracefully reaches your desired, pourable consistency. Conversely, if it appears too thin and watery, return it to medium heat for a quick minute or two, stirring constantly, to allow it to reduce and thicken properly.
• Healthier Cooking Methods: For those looking to reduce the amount of oil used in this recipe without sacrificing flavor or texture, consider embracing alternative cooking methods for your tofu and broccoli. Instead of traditional pan-frying, you can create wonderfully crispy baked tofu in your oven or achieve a similar delightful texture with significantly less fat using air fryer tofu. For the broccoli, try making perfectly steamed instant pot broccoli or simply steaming it on the stovetop before incorporating it into the stir-fry.
• Creative Protein Alternatives: While crispy tofu is absolutely fantastic in this dish, this recipe is remarkably versatile and open to various protein substitutions. It works wonderfully with other hearty plant-based proteins such as air fryer tempeh or even cooked chickpeas for a different textural experience and nutritional profile. For those who aren’t strictly vegan, lean chicken breast or succulent shrimp would also be incredibly delicious additions.
• Boost Your Veggies and Enhance Flavor: Don’t feel limited to just broccoli and spinach! Enhance the nutritional value, visual appeal, and overall flavor of your stir fry by incorporating an even wider array of sautéed vegetables. Excellent and highly recommended additions include brightly colored sliced bell peppers, delicately shredded carrots, crisp snow peas, earthy sliced mushrooms, tender green beans, or exotic bamboo shoots. Remember to add harder vegetables (like carrots or bell peppers) earlier in the cooking process to ensure they cook through evenly.
• Spice it Up: For all the heat seekers and those who adore a little extra kick, a generous pinch of red pepper flakes or a dash of fiery sriracha can be effortlessly added to the teriyaki sauce mixture or directly to the stir fry during the last few minutes of cooking, allowing the flavors to meld beautifully.
• Serving Suggestions Beyond Rice: While fluffy white rice is undoubtedly a classic and comforting pairing, consider expanding your horizons! For added protein and a nutty flavor, serve your teriyaki tofu stir fry over quinoa. For a heartier and more substantial meal, opt for springy noodles (like ramen, udon, or rice noodles). Alternatively, for a low-carb, vegetable-packed option, cauliflower rice makes an excellent substitute.

What’s the Secret to Truly Crispy Tofu?

The magic to achieving restaurant-quality crispy tofu, with that highly coveted golden-brown exterior and tender interior, lies in a precise combination of proper preparation and smart cooking technique. First and foremost, **pressing the tofu** is paramount; this step removes as much excess moisture as physically possible. Removing water prevents the tofu from steaming in the pan and is absolutely essential for allowing it to become truly crisp. Second, **cornstarch** acts as an incredible and effective coating agent. When heated, this cornstarch coating forms a dry, wonderfully crunchy barrier that adheres perfectly to the tofu, creating a beautiful and appetizing golden crust. Finally, the cooking method itself is critical: **do not overcrowd the pan** – cook in batches if necessary – and **resist the strong urge to constantly stir or flip** the tofu. Give each side ample time, typically 5-7 minutes, to meticulously develop its gorgeous golden-brown crust before you even think about turning it. Once you observe that one side is perfectly crisp and golden, then, and only then, flip each piece to continue frying until all sides are evenly crunchy, deeply golden, and utterly irresistible. A properly heated skillet with sufficient oil is also fundamental to this success.

Is This Teriyaki Tofu Stir Fry Gluten-Free?

The traditional Teriyaki sauce and the initial tofu seasoning inherently call for regular soy sauce, which, in its standard form, typically contains wheat and is therefore not gluten-free. However, adapting this remarkably flavorful recipe to be completely gluten-free is incredibly easy and straightforward! Simply replace all instances of regular soy sauce with **tamari**, which is a readily available and widely recognized gluten-free alternative to soy sauce that offers a very similar, rich umami flavor profile. Alternatively, **coconut aminos** can be effectively used for a soy-free and gluten-free option, though it is characteristically slightly sweeter and less salty than tamari, so you might consider adjusting other seasonings, like adding a pinch more salt or a splash of extra rice vinegar, to perfectly balance the flavors to your personal taste preference.

Storage and Meal Prep Tips

This delectable Teriyaki Tofu Stir Fry is an absolutely fantastic candidate for efficient meal prepping, allowing you to enjoy consistently delicious and healthy meals throughout your busy week with minimal additional effort. Its components hold up exceptionally well, making it a staple for anyone looking to save time without compromising on quality.

Make Ahead: To get a strategic head start on your meal prep, you can skillfully prepare several key components 1 to 2 days in advance. Start by frying the tofu until it’s perfectly crispy, then sauté the broccoli and spinach to their ideal tenderness, and finally, whisk together your luscious homemade teriyaki sauce. Store each prepared component meticulously in separate, airtight containers within your refrigerator. When it’s finally time to enjoy your meal, simply combine and gently reheat everything together in a skillet over medium heat, or conveniently warm it in the microwave, until it is thoroughly heated through. This thoughtful make-ahead method is crucial for maintaining the individual texture and integrity of each ingredient.

Refrigerator Storage: Any delightful leftovers of the fully assembled stir fry can be stored securely in an airtight container in the refrigerator for an impressive duration of up to 5 days. While the tofu may, understandably, lose a tiny bit of its initial crispness upon storage, rest assured that the flavors will have ample time to meld beautifully, creating an even more harmonious and delicious experience upon reheating.

Freezing Instructions: While enjoying stir-fries fresh is always recommended for the absolute best texture, you certainly can freeze individual portions for longer-term storage convenience. Allow the cooked stir fry to cool completely to room temperature before transferring it into freezer-safe containers or heavy-duty freezer bags. It can be safely frozen for up to 2-3 months. To reheat, simply thaw overnight in the refrigerator, then gently warm it on the stovetop in a skillet over medium heat, or use the microwave until it’s piping hot. Do note that the texture of the tofu and vegetables might soften slightly after the freezing and thawing process.

If you enjoyed making this recipe, we’d be absolutely thrilled to hear about your experience! Please take a moment to leave a comment and a star rating below. Your valuable feedback truly helps other home cooks discover and enjoy this delicious and healthy plant-based dish!

4.56 from 9 votes

Teriyaki Tofu Stir Fry

By
Erin Alvarez

Servings:
3

Prep:
10 mins

Cook:
20 mins

Total:
30 mins

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This Teriyaki Tofu Stir Fry is a quick, naturally vegan dinner featuring crispy pan-fried tofu, sautéed broccoli and spinach, and a delicious homemade teriyaki sauce. Ready in just 30 minutes!

Ingredients

• 1 block extra firm tofu, pressed and sliced into cubes
• 2 tbsp soy sauce
• 1/4 cup corn starch

for the sauce:

• 1/4 cup soy sauce
• 2 tbsp maple syrup
• 1 tbsp rice vinegar
• 1/2 tsp fresh ginger, grated
• 1 tbsp cornstarch

for serving:

• 2 garlic cloves, minced
• 5 cups spinach
• 2 cups broccoli florets
• 1 1/2 cups white rice, cooked
• 2 tbsp green onion, optional; for garnish

Instructions

1. To press the tofu: Use a tofu press for at least 1 hour, or wrap the block in a clean kitchen towel, place a second towel on top, and weigh it down with a heavy pot for about 20 minutes to remove excess liquid. Then, slice the tofu into uniform 1-inch cubes.
2. Place the pressed tofu cubes into a plastic bag or a bowl. Add the 2 tbsp soy sauce and 1/4 cup cornstarch. Seal the bag and shake (or gently stir in a bowl) until the tofu is evenly coated.
3. Heat 1 tablespoon of oil in a large, nonstick skillet over medium heat until shimmering. Add the coated tofu and pan-fry, turning occasionally, until golden brown and crispy on all sides (approximately 5-7 minutes per side).
4. While the tofu cooks, prepare the sauce: Whisk together 1/4 cup soy sauce, 2 tbsp maple syrup, 1 tbsp rice vinegar, 1/2 tsp grated fresh ginger, and 1 tbsp cornstarch in a glass measuring cup until smooth. Set aside.
5. In a separate skillet, heat 1 tablespoon of oil over medium heat. Add the broccoli and sauté for 2 minutes. Add 2-4 tablespoons of water, cover, and cook until fork-tender. Then, add a little more oil, along with the minced garlic and spinach, and cook until the spinach is wilted (1-2 minutes).
6. Once the tofu is crispy, reduce the heat in its skillet to low. Pour in the prepared sauce, stirring until the tofu is thoroughly coated. Allow the sauce to simmer and thicken for 1-2 minutes. If it thickens too quickly, add 1 tablespoon of water. If too slow, increase heat slightly.
7. Assemble the stir fry: Divide cooked rice into two bowls, then top with the saucy tofu, sautéed broccoli, and spinach. Garnish with green onions (optional) and serve immediately. Enjoy!

Notes

*Calories are per serving and are an estimation.
*For a gluten-free and/or soy-free option, substitute soy sauce with tamari or coconut aminos.

Nutrition

Calories: 553kcal

|

Carbohydrates: 106g

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Protein: 23g

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Fat: 4g

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Saturated Fat: 1g

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Polyunsaturated Fat: 2g

|

Monounsaturated Fat: 1g

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Sodium: 1901mg

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Potassium: 898mg

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Fiber: 5g

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Sugar: 11g

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Vitamin A: 5107IU

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Vitamin C: 70mg

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Calcium: 173mg

|

Iron: 5mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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UPDATE NOTE: This post was originally published in August 2019. It was thoroughly updated with new text, expanded content, and fresh photos in August 2022 to provide an even better user experience.