Description
This Japanese Vegetarian Teriyaki Tofu Bowl is a healthy and satisfying meal that combines crispy pan-fried tofu with a rich, homemade teriyaki sauce. Served over steamed rice with a medley of sautéed vegetables, it’s a wholesome and flavorful dish perfect for a quick dinner or meal prep.
Ingredients
Scale
For the Teriyaki Sauce:
- 1/4 cup soy sauce (low sodium preferred)
- 2 tbsp honey or maple syrup
- 1 tbsp rice vinegar
- 1 tbsp cornstarch
- 1/2 cup water
- 1 clove garlic, minced
- 1 tsp grated ginger
For the Tofu:
- 14 oz (400g) firm tofu, pressed and cubed
- 2 tbsp cornstarch
- 2 tbsp neutral oil (e.g., vegetable or avocado oil)
For the Vegetables:
- 1 cup broccoli florets
- 1 medium carrot, thinly sliced
- 1/2 cup snap peas
- 1/4 cup thinly sliced red bell pepper
- 1 tbsp sesame oil
For Serving:
- 2 cups cooked white or brown rice
- 1 tbsp sesame seeds (for garnish)
- 1 stalk green onion, sliced (for garnish)
Instructions
- Prepare the Teriyaki Sauce:
In a small saucepan, combine soy sauce, honey (or maple syrup), rice vinegar, water, minced garlic, and grated ginger. Bring to a simmer over medium heat. In a small bowl, mix the cornstarch with 1 tbsp water to make a slurry, then whisk it into the sauce. Cook until thickened, about 2-3 minutes. Remove from heat and set aside. - Prepare the Tofu:
Pat the tofu dry and toss it with cornstarch to coat evenly. Heat the neutral oil in a large nonstick skillet over medium heat. Fry the tofu cubes until golden and crispy on all sides, about 8-10 minutes. Remove and set aside. - Cook the Vegetables:
In the same skillet, heat sesame oil over medium heat. Add broccoli, carrots, snap peas, and bell pepper. Sauté for 5-7 minutes until tender-crisp. - Assemble the Dish:
Return the tofu to the skillet with the vegetables. Pour the prepared teriyaki sauce over the mixture and toss to coat evenly. - Serve:
Divide the cooked rice between bowls. Top with the teriyaki tofu and vegetable mixture. Garnish with sesame seeds and sliced green onions. Serve immediately.
Notes
- Feel free to substitute tofu with tempeh or seitan for variety.
- Add extra vegetables like mushrooms or zucchini for more color and nutrients.
- Adjust the sweetness or saltiness of the sauce according to your taste preferences.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stir-fry
- Cuisine: Japanese
Nutrition
- Calories: 350
- Sugar: 12g
- Sodium: 850mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 4g
- Protein: 14g
- Cholesterol: 0mg
Keywords: Vegetarian Japanese Recipe, Teriyaki Tofu Bowl, Easy Vegetarian Dinner