Introduction
Teriyaki Tofu Rice Bowls are a flavorful, protein packed meal featuring crispy tofu, savory teriyaki sauce, and a medley of fresh vegetables. This dish is easy to prepare, nutritious, and perfect for a quick lunch or dinner. Serve it over rice for a satisfying and wholesome experience.
Why You’ll Love This:
- Protein Packed & Plant Based: Tofu is an excellent source of plant based protein.
- Sweet & Savory Flavor: Homemade teriyaki sauce adds the perfect balance of taste.
- Easy & Quick: Ready in just 30 minutes.
- Customizable & Meal Prep Friendly.
Equipment Needed:
Large skillet or wok, Mixing bowls, Knife & chopping board, Whisk, Spatula
Ingredients:
For the Tofu:
- 1 block (14 oz) firm tofu (pressed and cubed)
- 2 tablespoons cornstarch
- 1 tablespoon sesame oil
For the Teriyaki Sauce:
- 1/4 cup soy sauce (or tamari for gluten free)
- 2 tablespoons maple syrup or honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- 1 clove garlic (minced)
- 1 teaspoon cornstarch mixed with 2 tablespoons water
For the Rice Bowl:
- 2 cups cooked rice (white, brown, or jasmine)
- 1/2 cup shredded carrots
- 1/2 cup sliced bell peppers
- 1/2 cup steamed broccoli
- 1/4 cup chopped green onions (for garnish)
- 1 tablespoon sesame seeds (for garnish)
Nutritional Information (Per Serving):
Calories: 400-450 kcal,
Protein: 18-20 grams,
Carbohydrates: 55-60 grams,
Fat: 10-12 grams,
Fiber: 6-8 grams
Step by Step Instructions:
Time:
Preparation Time: 10 minutes,
Cooking Time: 20 minutes,
Total Time: 30 minutes
- Prepare the Tofu: Toss tofu cubes with cornstarch to coat evenly. Heat sesame oil in a skillet over medium heat. Add tofu and cook for 8 10 minutes until crispy, turning occasionally.
- Make the Teriyaki Sauce: In a bowl, whisk together soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic. Heat in a small saucepan over medium heat. Stir in cornstarch mixture and cook until the sauce thickens.
- Assemble the Bowl: In serving bowls, divide cooked rice. Top with crispy tofu, shredded carrots, bell peppers, and steamed broccoli. Drizzle with teriyaki sauce.
- Garnish & Serve: Sprinkle with chopped green onions and sesame seeds. Serve warm.
Tips for the Best Teriyaki Tofu Rice Bowl:
- Press tofu well to remove excess moisture for extra crispiness.
- Add avocado or edamame for more texture and nutrition.
- Double the sauce and store leftovers for future meals.
Serving Suggestions:
Pair with miso soup or a fresh cucumber salad for a complete meal.
Frequently Asked Questions (FAQs)
Q 1. Can I use store bought teriyaki sauce?
Yes, but homemade sauce offers better control over ingredients.
Q 2. Can I bake the tofu instead of frying?
Absolutely! Bake at 400°F (200°C) for 25 minutes, flipping halfway.
Q 3. What vegetables work best?
Any stir fry vegetables like snap peas, mushrooms, or zucchini work great.
Conclusion:
Teriyaki Tofu Rice Bowls are a delicious and nutritious meal that’s easy to prepare and packed with flavor. Perfect for meal prep or a quick weeknight dinner, this dish is sure to be a favorite in your kitchen. Enjoy!