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Teriyaki tofu bowl 1

Teriyaki Tofu Bowl

This Teriyaki Tofu Bowl combines the perfect balance of sweet and savory flavors, delivering a restaurant-quality experience in just 30 minutes. Crispy tofu coated in a homemade teriyaki sauce served over brown rice with fresh vegetables makes a nutritious, protein-packed meal that even meat-eaters will enjoy.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian, Japanese
Servings 2 bowls
Calories 520 kcal

Equipment

  • Non-stick skillet
  • Small Saucepan
  • Tofu press (or heavy objects for pressing)

Ingredients
  

For the Tofu

  • 1 block extra-firm tofu 14 oz, pressed and cubed
  • 2 tablespoons cornstarch or arrowroot powder for grain-free option
  • 1 tablespoon olive oil or avocado oil for higher heat tolerance
  • salt and pepper to taste

For the Teriyaki Sauce

  • 1/3 cup low-sodium soy sauce or tamari for gluten-free option
  • 3 tablespoons maple syrup or coconut sugar for a less processed alternative
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 2 cloves garlic minced (about 2 teaspoons)
  • 1 tablespoon fresh ginger grated
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 1 teaspoon sriracha optional, for heat

For the Bowl

  • 2 cups brown rice cooked (or quinoa for added protein)
  • 2 cups broccoli florets steamed
  • 1 carrot julienned
  • 1 cucumber thinly sliced
  • 1 avocado sliced
  • 2 green onions chopped
  • 1 tablespoon sesame seeds
  • lime wedges for serving

Instructions
 

  • Drain and press your tofu block for at least 15 minutes to remove excess moisture. Cut the pressed tofu into 1-inch cubes, then toss in a bowl with cornstarch, salt, and pepper until evenly coated.
  • Heat olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes in a single layer and cook for 2-3 minutes on each side until golden brown and crispy. Transfer to a plate lined with paper towels.
  • In a small saucepan, combine soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, and grated ginger. Bring to a simmer over medium heat.
  • Whisk together cornstarch and water to create a slurry, then slowly pour into the simmering sauce while whisking constantly. Continue to cook for 1-2 minutes until the sauce thickens to a glossy consistency.
  • Return the crispy tofu to the skillet over medium heat. Pour the teriyaki sauce over the tofu and gently toss to coat each piece evenly. Allow to simmer for 1-2 minutes until the sauce is absorbed and caramelized slightly on the tofu.
  • Divide the cooked brown rice among serving bowls. Arrange the teriyaki tofu, steamed broccoli, julienned carrots, cucumber slices, and avocado around the rice.
  • Garnish with chopped green onions and a sprinkle of sesame seeds. Serve with lime wedges for a fresh citrus accent.

Notes

For best results, make sure to press your tofu thoroughly to remove excess moisture - this ensures it gets crispy when cooked.
For meal prep, store components separately in airtight containers in the refrigerator for up to 4 days. Keep the sauce separate and reheat gently before using.
To make gluten-free, use tamari instead of soy sauce and ensure your rice vinegar is certified gluten-free.

Nutrition

Calories: 520kcalCarbohydrates: 62gProtein: 22gFat: 24gSodium: 820mgPotassium: 890mgFiber: 12gSugar: 14gCalcium: 320mgIron: 4.2mg
Keyword Teriyaki Tofu, Tofu Bowl, Vegan, Plant-based, Healthy Bowl
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