Crispy pan-fried tofu cubes tossed in a sweet and savory homemade teriyaki sauce. This quick and easy vegan meal is packed with flavor and perfect for a weeknight dinner served over rice.
Prep20 min
Cook20 min
Servings4
Serving size: 1 serving
299cal
18gprotein
32gcarbs
11g
Ingredients
16 oz Extra-Firm Tofu (pressed well to remove excess water)
A foolproof guide to cooking perfectly fluffy brown rice on the stovetop. With its nutty flavor and satisfyingly chewy texture, this wholesome grain is a versatile and healthy base for your favorite Indian curries, dals, and stir-fries.
A classic Japanese appetizer featuring tender, vibrant green edamame pods steamed to perfection and finished with a sprinkle of flaky sea salt. This healthy, protein-packed snack is incredibly simple and ready in under 10 minutes.
About Teriyaki Tofu, Brown Rice and Steamed Edamame with Sea Salt
Crispy teriyaki tofu with fiber-rich brown rice and edamame - a gut-friendly, delicious vegan treat!
This hawaiian dish is perfect for dinner. With 697.63 calories and 36.39g of protein per serving, it's a muscle-gain option for your meal plan.
fat
2 tbsp Brown Sugar (packed)
3 cloves Garlic (minced)
1 inch Ginger (fresh, grated)
2 stalks Green Onions (thinly sliced, for garnish)
1 tsp Sesame Seeds (toasted, for garnish)
Instructions
1
Prepare the Tofu (10 minutes)
Ensure your tofu is well-pressed. Cut the block into 1-inch cubes.
In a medium bowl, whisk together 2 tablespoons of cornstarch, salt, and black pepper.
Add the tofu cubes to the bowl and toss gently with your hands or a spatula until each piece is evenly coated.
2
Mix the Teriyaki Sauce (3 minutes)
In a separate small bowl or liquid measuring cup, whisk together the soy sauce, 1/4 cup of water, mirin, brown sugar, minced garlic, and grated ginger until the sugar is dissolved.
Set the sauce aside.
3
Pan-Fry the Tofu (8-10 minutes)
Heat the vegetable oil in a large non-stick skillet or wok over medium-high heat. The oil should be shimmering.
Carefully place the coated tofu cubes in a single layer, ensuring not to overcrowd the pan (work in batches if needed).
Fry for 8-10 minutes, turning the cubes every 2-3 minutes, until they are golden brown and crispy on all sides.
Use a slotted spoon to transfer the crispy tofu to a plate lined with a paper towel.
4
Stir-Fry Broccoli (4 minutes)
Carefully wipe any excess oil from the skillet, leaving about a teaspoon.
Add the broccoli florets to the hot skillet. Stir-fry for 3-4 minutes until the broccoli is bright green and tender-crisp. You can add a tablespoon of water and cover for a minute to steam it faster if you prefer.
5
Combine and Thicken Sauce (3 minutes)
Return the crispy tofu to the skillet with the broccoli.
In a small cup, whisk the remaining 1 tablespoon of cornstarch with the remaining 2 tablespoons of water to create a smooth slurry.
Give the teriyaki sauce a quick re-whisk, then pour it into the skillet. Bring to a gentle simmer.
Stir in the cornstarch slurry. Continue to cook and stir for 1-2 minutes until the sauce thickens and beautifully coats the tofu and broccoli.
6
Garnish and Serve (1 minute)
Remove the skillet from the heat.
Sprinkle with sliced green onions and toasted sesame seeds.
Serve immediately over a bed of steamed rice or noodles for a complete meal.
Servings
4
Serving size: 1 serving
261cal
5gprotein
53gcarbs
3gfat
Ingredients
1.5 cup brown rice (long-grain or basmati recommended)
3.75 cup water (for cooking)
1 tsp vegetable oil (optional, prevents sticking)
Instructions
1
Prepare the rice
Place the brown rice in a fine-mesh sieve and rinse under cold running water until the water runs clear, about 1-2 minutes.
For a softer texture, you can soak the rinsed rice in fresh water for 30 minutes, then drain it completely.
2
Combine ingredients and bring to a boil
In a medium saucepan with a heavy bottom and a tight-fitting lid, combine the drained rice, 3.75 cups of water, and optional vegetable oil.
Bring the mixture to a rolling boil over high heat, which takes about 5-7 minutes.
3
Simmer the rice
Once boiling, immediately reduce the heat to the lowest possible setting.
Cover the saucepan with the lid and let it cook undisturbed for 40 minutes. It's important not to lift the lid.
4
Rest and fluff the rice
After 40 minutes, turn off the heat and let the rice stand, still covered, for an additional 10 minutes to absorb the remaining steam.
Remove the lid and gently fluff the rice with a fork to separate the grains before serving.
