Tofu Teriyaki Bowl
Perfectly seared tofu cubes are tossed in a glossy, low-sodium homemade teriyaki glaze. Served over fluffy brown rice with steamed broccoli and edamame for a balanced, protein-packed meal.
For 4 servings
Prepare the tofu and vegetables.
If you haven't already, press the tofu for at least 15 minutes to remove excess water, then cut it into 1-inch cubes. Wash and cut the broccoli into small florets. Mince the garlic and grate the ginger.
TIPPressing the tofu is the most important step for achieving a crispy, non-soggy texture.Cook the brown rice.
In a small saucepan, bring 1.5 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the water is absorbed. Let it rest, covered, for 5 minutes.
Steam the vegetables.
While the rice cooks, steam the broccoli florets and shelled edamame for 4-5 minutes until tender-crisp. You can do this in a steamer basket over boiling water or in the microwave.
TIPAvoid over-steaming the broccoli to keep it bright green and retain its nutrients.Sear the tofu and make the glaze.
- Heat the neutral oil in a large non-stick skillet or wok over medium-high heat.
- Add the tofu cubes in a single layer and cook for 5-7 minutes, turning occasionally, until golden and crisp on all sides.
- In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and maple syrup.
- Add the minced garlic and grated ginger to the skillet and cook for 30 seconds until fragrant.
- Pour the sauce mixture over the tofu. Stir gently to coat and let it simmer for 1-2 minutes until the sauce thickens into a glaze.
Assemble the teriyaki bowls.
- Divide the cooked brown rice among four bowls.
- Top with the steamed broccoli and edamame.
- Arrange the glazed teriyaki tofu over the vegetables.
- Garnish with sliced scallions and toasted sesame seeds before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tofu, toss the pressed cubes in 1 tablespoon of cornstarch before searing.
- 2This recipe is great for meal prep. Store the components separately in the fridge and assemble just before eating.
- 3If the teriyaki glaze becomes too thick, add a tablespoon of water to reach your desired consistency.
- 4Feel free to add other vegetables like sliced carrots, bell peppers, or snap peas. Add them to the steamer with the broccoli.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this dish completely gluten-free.
high proteinHigh protein
Increase the amount of edamame or substitute the brown rice with quinoa for an extra protein boost.
low carbLow carb
Replace the brown rice with cauliflower rice or zucchini noodles for a lower-carbohydrate version.
quickQuick
Use pre-cooked, microwavable brown rice and frozen vegetables to get this meal on the table in under 20 minutes.
Why this is on our healthy list.
Complete Plant-Based Protein
Tofu and edamame are excellent sources of complete protein, containing all nine essential amino acids needed for muscle growth and repair.
High in Fiber
With brown rice, broccoli, and edamame, this bowl is packed with dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Heart-Healthy
This recipe is low in sodium and saturated fat. The use of whole food ingredients supports cardiovascular health.
Rich in Micronutrients
Broccoli provides a significant amount of Vitamin C and K, while tofu offers minerals like manganese, calcium, and selenium.
Frequently asked questions
Yes, this version is very healthy. It's a well-balanced meal with plant-based protein from tofu and edamame, complex carbohydrates and fiber from brown rice, and plenty of vitamins from broccoli. The homemade sauce is low in sodium and added sugar.
