Tofu Teriyaki Bowl
Crispy pan-seared tofu glazed in a glossy, sweet-and-savory homemade teriyaki sauce, served over steamed rice with tender stir-fried broccoli and carrots. A quick, satisfying weeknight dinner that beats takeout.
For 4 servings
- prep · ~10 min
Press and prepare the tofu.
1.Drain the extra-firm tofu and wrap it in paper towels.2.Place a heavy object like a skillet on top and press for 10 minutes to remove excess water.3.Cut the pressed tofu into 1-inch cubes.TIPWell-pressed tofu gets crispier. Don't skip this step. - prep · ~20 min
Cook the rice.
1.Rinse 1 cup basmati rice under cold water until water runs clear.2.Combine rice, 2 cups water, and a pinch of salt in a saucepan.3.Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.4.Remove from heat and let it rest, covered, for 5 minutes.TIPDon't lift the lid while the rice cooks — it keeps the steam inside. - mix · ~1 min
Make the teriyaki sauce.
In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, 2 tablespoons water, and 1 teaspoon cornstarch until the sugar and cornstarch dissolve completely.
- fry · ~8 min
Pan-fry the tofu until golden and crispy.
1.Toss the tofu cubes with the remaining 1 teaspoon cornstarch until lightly coated.2.Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat.3.Add tofu in a single layer and cook for 3-4 minutes per side until golden brown and crispy on all sides.4.Transfer the fried tofu to a plate and set aside.TIPDon't crowd the pan. Fry in batches if needed to get a good sear. - saute · ~6 min
Stir-fry the vegetables.
1.In the same skillet, add the remaining 1 tablespoon oil.2.Add garlic and ginger and sauté for 30 seconds until fragrant.3.Add broccoli florets and carrots and stir-fry for 4-5 minutes until tender-crisp.TIPKeep the vegetables moving in the pan for even cooking. - simmer · ~3 min
Glaze with the teriyaki sauce.
1.Return the fried tofu to the skillet with the vegetables.2.Pour the teriyaki sauce over everything and toss gently to coat.3.Simmer for 2-3 minutes until the sauce thickens and becomes glossy. - assemble · ~2 min
Assemble the teriyaki bowls.
Divide the steamed rice among bowls. Top with the glazed tofu and vegetables, spooning any extra sauce from the pan over the top.
- garnish
Garnish with sesame seeds and sliced green onion.
Sprinkle sesame seeds and sliced green onion over each bowl just before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Press the tofu for at least 10 minutes to remove excess moisture, ensuring a crisp exterior.
- 2Toss tofu cubes in cornstarch just before frying to create a light, golden crust.
- 3Use a non-stick skillet and avoid overcrowding the pan to get an even sear on each tofu cube.
- 4Stir-fry vegetables over high heat and keep them moving to retain their tender-crisp texture.
- 5Simmer the sauce for 2–3 minutes until it thickens and coats the tofu and vegetables nicely.
- 6Garnish with sesame seeds and green onions right before serving for freshness and crunch.
Adapt it for your goals.
Spicy teriyaki
Add 1 teaspoon of sriracha or a pinch of red pepper flakes to the teriyaki sauce for a kick of heat; ideal for those who love a sweet-and-spicy balance.
lower sugarLower-sugar
Swap brown sugar for 1 tablespoon of honey or maple syrup to reduce refined sugar while keeping the glaze glossy and sweet.
protein swapProtein swap
Replace tofu with pan-seared chicken thighs or shrimp; cook the protein until golden and glaze with the same teriyaki sauce for a non-vegetarian version.
Why this is on our healthy list.
Plant-Based Protein
Tofu provides a complete plant-based protein, supporting muscle repair and keeping you full longer.
Rich in Fiber
Broccoli and carrots supply dietary fiber, aiding digestion and promoting a healthy gut.
Low in Saturated Fat
This dish uses minimal oil and no animal fats, making it a heart-friendly, low-saturated-fat choice.
Source of Antioxidants
Broccoli is rich in vitamin C and sulforaphane, while carrots provide beta-carotene, both supporting immune function.
Frequently asked questions
Yes, jasmine rice, short-grain sushi rice, or even brown rice work well; adjust cooking times and water ratios accordingly.
