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Teriyaki tofu bowl 1

Teriyaki Tofu Bowl

This perfectly caramelized tofu glazed with homemade teriyaki sauce, served over fluffy rice and fresh vegetables delivers restaurant-quality taste with minimal effort. Whether you're a seasoned vegan or simply looking to incorporate more plant-based options, this bowl strikes the perfect balance between nourishing and satisfying.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course
Cuisine Asian, Japanese
Servings 2 bowls
Calories 490 kcal

Equipment

  • Non-stick skillet
  • Kitchen towels or paper towels
  • Mixing Bowls

Ingredients
  

For the Teriyaki Tofu

  • 1 block extra-firm tofu 14 oz, pressed and cubed
  • 2 tablespoons cornstarch for coating tofu
  • 1 tablespoon olive oil
  • 1/4 cup low-sodium soy sauce or tamari for gluten-free option
  • 2 tablespoons maple syrup or honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh ginger grated
  • 2 cloves garlic minced
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch for sauce thickening
  • 2 tablespoons water for cornstarch slurry

For the Bowl

  • 2 cups cooked brown rice substitute with quinoa or cauliflower rice for lower-carb options
  • 1 cup broccoli florets lightly steamed
  • 1 medium carrot julienned
  • 1 cup edamame shelled
  • 1 avocado sliced
  • 1/2 cup red cabbage thinly sliced
  • 2 green onions chopped
  • 1 tablespoon sesame seeds
  • sriracha or chili flakes optional, for heat

Instructions
 

  • Wrap your tofu block in clean kitchen towels or paper towels and place a heavy object on top for 15-30 minutes to press out excess moisture. Once pressed, cut the tofu into 1-inch cubes and toss with cornstarch until lightly coated.
  • Heat olive oil in a non-stick skillet over medium-high heat. Add the cornstarch-coated tofu cubes and cook for 2-3 minutes on each side until golden and crispy.
  • In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, grated ginger, minced garlic, and sesame oil. In a separate bowl, mix 1 tablespoon cornstarch with 2 tablespoons water to create a slurry.
  • Pour the teriyaki sauce into the skillet with the crispy tofu. Bring to a gentle simmer, then add the cornstarch slurry. Stir continuously as the sauce thickens and coats the tofu, about 2-3 minutes.
  • Start with a base of cooked brown rice, then arrange the teriyaki tofu and prepared vegetables in sections around the bowl.
  • Sprinkle sesame seeds and chopped green onions over the assembled bowl. Add a drizzle of sriracha if you enjoy a spicy kick. Serve immediately while the tofu is still warm and the sauce is glossy.

Notes

For crispy tofu: press thoroughly, coat lightly with cornstarch, and cook in a single layer without overcrowding the pan.
Make it gluten-free by using tamari instead of soy sauce.
For meal prep, store components separately when possible, with sauce in a small container to prevent sogginess. Refrigerate for up to 3 days.
For a lower-carb option, replace brown rice with cauliflower rice.

Nutrition

Calories: 490kcalCarbohydrates: 58gProtein: 22gFat: 19gSodium: 680mgFiber: 12gSugar: 11g
Keyword Teriyaki Tofu, Tofu Bowl, Vegan, Plant-based, Healthy Bowl
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