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This post is all Teriyaki Tofu and Vegetable Rice Bowls.
These Teriyaki Tofu and Vegetable Rice Bowls are a delicious and healthy meal option packed with flavor and nutrients. The combination of marinated tofu, fresh vegetables and fluffy rice creates a satisfying dish that’s perfect for lunch or dinner.
This recipe is simple to prepare and can be customized with your favorite vegetables. It’s a great way to enjoy a plant-based meal that is both filling and nutritious.
Preparing the Perfect Tofu
To achieve that golden-brown exterior, start with firm tofu. After draining and pressing it, cut the tofu into bite-sized cubes.
Marinating the tofu is essential for flavor. A mixture of soy sauce, maple syrup, rice vinegar, and cornstarch creates a delightful marinade. Allow the tofu to soak in this mixture for about 10 minutes, ensuring each piece absorbs the flavors.
Sautéing to Perfection
Heat vegetable oil in a large skillet over medium heat. Once hot, add the marinated tofu cubes. Cook them for around 8-10 minutes, turning occasionally until they are golden brown on all sides. This step locks in the flavors and gives the tofu a satisfying texture.
Once cooked, remove the tofu from the skillet and set it aside. This allows you to use the same skillet for the vegetables, enhancing the overall taste of the dish.
Colorful Vegetable Medley
In the same skillet, add a bit more oil if necessary. Introduce a vibrant mix of vegetables, including broccoli florets, sliced bell peppers, julienned carrots, and snap peas.
Sauté these vegetables for about 5-7 minutes. The goal is to keep them tender-crisp, preserving their bright colors and nutrients. This medley not only adds flavor but also visual appeal to the dish.
Bringing It All Together
Once the vegetables are cooked to perfection, return the golden tofu to the skillet. Gently stir to combine the tofu and vegetables, allowing the flavors to meld together.
Serve this delicious mixture over a bed of fluffy white or brown rice. The rice acts as a perfect base, soaking up the savory teriyaki sauce.
Garnishing for Appeal
To finish off your Teriyaki Tofu and Vegetable Rice Bowl, sprinkle sesame seeds and chopped green onions on top. These garnishes add a delightful crunch and a pop of color, making the dish even more appetizing.
Consider serving with a small bowl of extra teriyaki sauce on the side for those who enjoy an extra drizzle of flavor. This dish is not only visually stunning but also packed with nutrients, making it a fantastic meal option.
Nutrition and Serving Suggestions
This recipe yields four generous bowls, each containing approximately 350 calories. With 18 grams of protein and 15 grams of fat, it offers a balanced meal that satisfies hunger without compromising health.
Feel free to customize the vegetables based on what you have on hand or your personal preferences. This flexibility makes it a versatile dish that can adapt to various tastes and dietary needs.
Quick and Easy Teriyaki Tofu Rice Bowls
This dish features crispy tofu cubes sautéed in a homemade teriyaki sauce, served over a bed of rice with a colorful mix of vegetables. The recipe takes about 30 minutes to prepare and serves 4 people.
Ingredients
- 14 oz firm tofu, drained and pressed
- 2 tablespoons soy sauce
- 2 tablespoons maple syrup or honey
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil
- 2 cups cooked rice (white or brown)
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 cup snap peas
- Sesame seeds for garnish
- Chopped green onions for garnish
Instructions
- Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. In a bowl, mix soy sauce, maple syrup, rice vinegar, and cornstarch to create the marinade. Toss the tofu in the marinade and let it sit for 10 minutes.
- Cook the Tofu: In a large skillet, heat vegetable oil over medium heat. Add the marinated tofu and cook until golden brown on all sides, about 8-10 minutes. Remove from the skillet and set aside.
- Sauté the Vegetables: In the same skillet, add a little more oil if needed. Add the broccoli, bell pepper, carrot, and snap peas. Sauté for 5-7 minutes until the vegetables are tender-crisp.
- Combine and Serve: Return the tofu to the skillet with the vegetables and stir to combine. Serve the tofu and vegetable mixture over cooked rice. Garnish with sesame seeds and chopped green onions.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 bowls
- Calories: 350kcal
- Fat: 15g
- Protein: 18g
- Carbohydrates: 40g
