TERIYAKI TOFU AND BROWN RICE BOWL
This teriyaki tofu and brown rice bowl is a delicious and nutritious plant-based meal that combines protein-rich tofu with wholesome brown rice and a savoury teriyaki sauce. Tofu provides a great source of plant-based protein and absorbs the deep umami flavours of teriyaki sauce beautifully, making it both flavourful and satisfying. Brown rice adds a chewy texture and is packed with fibre, keeping you full for longer while providing slow-releasing energy. This bowl is perfect for those looking for a healthy, balanced meal with minimal ingredients and maximum taste. Whether you need a quick lunch, a light dinner, or a protein-packed meal after a workout, this teriyaki tofu and brown rice bowl is simple, nutritious and bursting with flavour. It’s easy to prepare, making it an excellent choice for busy days while still ensuring a wholesome and satisfying meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Asian, Japanese
PREPARATION/TECHNIQUES
Pan-Fry, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Healthy Eating, Quick Lunch, Post-Workout Meal, Weeknight Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, High Fibre, Vegan, Vegetarian, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Bowl
INGREDIENTS
The following are the ingredients we need to prepare the teriyaki tofu and brown rice bowl.
- 80g tofu, cubed
- 50g cooked brown rice
- 1 tsp teriyaki sauce
FULL NUTRITIONAL INFORMATION
- Calories: 200 kcal
- Protein: 12g
- Carbohydrates: 25g
- Fibre: 3g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 300mg
- Sugar: 2g
PREPARATION
Here is a step-by-step guide to preparing this tofu and brown rice bowl.
- Press The Tofu: If using firm or extra-firm tofu, press it for 10-15 minutes by placing it between paper towels and weighing it down with a plate to remove excess moisture. This helps achieve a firmer texture when cooking.
- Cut Into Cubes: Slice the pressed tofu into bite-sized cubes for even cooking and better absorption of the teriyaki sauce.
- Cook The Tofu: Heat a non-stick pan over medium heat. Lightly grease with a small amount of oil or cooking spray. Add the tofu cubes and cook for 3-4 minutes on each side until golden brown.
- Add Teriyaki Sauce: Pour the teriyaki sauce over the tofu and toss to coat evenly. Cook for an additional 1-2 minutes until the sauce thickens slightly and fully coats the tofu.
- Prepare The Rice: If the brown rice is not already cooked, rinse it under cold water and cook it in a saucepan using a 2:1 water-to-rice ratio. Simmer for 25-30 minutes until tender. Drain any excess water and fluff with a fork.
- Assemble The Bowl: Place the cooked brown rice as the base in a serving bowl. Top with the teriyaki-coated tofu cubes.
- Serve Immediately: Enjoy warm, or let the flavours meld together for a few minutes before eating.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for you when making this teriyaki tofu and brown rice bowl.
- Choose The Right Tofu: Extra-firm tofu works best for this recipe, as it holds its shape well and absorbs flavours efficiently.
- Press Tofu For Better Texture: Removing excess moisture ensures the tofu crisps up nicely when pan-fried.
- Marinate For Deeper Flavour: Let the tofu sit in the teriyaki sauce for 10-15 minutes before cooking for enhanced taste.
- Prevent Sticking: Use a non-stick pan or cast iron skillet to prevent the tofu from sticking while cooking.
- Balance The Flavours: If the teriyaki sauce is too strong, add a teaspoon of water or a squeeze of lemon juice to balance the taste.
- Fluff The Rice Properly: Stir gently with a fork after cooking to separate the grains and avoid clumping.
- Make It Oil-Free: For a completely oil-free version, bake the tofu at 200°C (400°F) for 15-20 minutes until golden brown.
VARIATIONS
- Add Vegetables: Toss in steamed broccoli, bell peppers, or snap peas for extra nutrients and crunch.
- Spicy Version: Sprinkle with red pepper flakes or drizzle sriracha over the bowl for added heat.
- Sweet Touch: Mix in a teaspoon of pineapple juice or honey with the teriyaki sauce for a slightly sweeter flavour.
- Protein Boost: Top with sesame seeds or chopped nuts for extra protein and texture.
- Gluten-Free Teriyaki: Use tamari-based teriyaki sauce for a gluten-free version.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
- Freezing: Not recommended, as tofu can change texture when frozen and thawed.
- Meal Prep Tip: Cook the brown rice in advance and store it separately from the tofu to maintain freshness.