Description
A flavorful and nutritious Easy Teriyaki Tofu Rice Bowl featuring crispy oven-roasted tofu, tender roasted broccoli, fluffy basmati rice, and protein-rich edamame, all coated in a homemade sweet and savory teriyaki sauce. This dish is perfect for a balanced vegan meal packed with 32g of protein and 10g of fiber per serving.
Ingredients
Teriyaki Tofu Rice Bowls
- 1 block extra-firm tofu, pressed with paper towels to remove excess water
- 1 tbsp reduced sodium soy sauce
- 1 tbsp olive oil, divided
- 1 tbsp corn starch
- 1/2 tsp salt, divided
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 2 small heads broccoli, cut into florets (about 4 cups)
- 1 cup basmati rice, dry
- 1 1/2 cups frozen shelled edamame
- 2 green onions, roughly chopped (optional)
- Sesame seeds, for garnish
Teriyaki Sauce
- 1/2 cup reduced sodium soy sauce
- 1/4 cup water
- 1/4 cup maple syrup
- 1 tbsp rice vinegar
- 1 tbsp toasted sesame oil
- 3 cloves garlic, grated or minced
- 1 inch knob fresh ginger, grated or minced
- 1 tbsp corn starch + 2 tbsp water whisked together in a small ramekin or bowl to make a slurry
Instructions
- Preheat Oven and Prepare Baking Sheet: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper to prevent sticking and for easy cleanup.
- Cube and Season Tofu: Cut the pressed tofu into 3/4 inch cubes. In a medium mixing bowl, toss the tofu cubes with 1 tbsp reduced sodium soy sauce, 1/2 tbsp olive oil, 1 tbsp corn starch, 1/4 tsp salt, 1/2 tsp garlic powder, and 1/2 tsp paprika until evenly coated.
- Arrange Tofu on Baking Sheet: Spread the seasoned tofu cubes onto one half of the baking sheet in a single layer, ensuring the cubes do not touch each other for even roasting.
- Season Broccoli: In the same mixing bowl, toss broccoli florets with the remaining 1/2 tbsp olive oil and 1/4 tsp salt until well coated.
- Arrange Broccoli on Baking Sheet: Spread the broccoli florets on the other half of the baking sheet in an even layer.
- Roast Tofu and Broccoli: Place the baking sheet in the preheated oven and roast for 20-25 minutes until tofu is crisp on the outside and broccoli is toasty and slightly browned, stirring or flipping if desired for even cooking.
- Cook Rice: While the tofu and broccoli roast, prepare the basmati rice on the stovetop according to package instructions until fluffy and tender.
- Prepare Edamame: Microwave the frozen shelled edamame according to package instructions until heated through.
- Make Teriyaki Sauce: In a 16 oz jar with a lid, combine reduced sodium soy sauce, water, maple syrup, rice vinegar, toasted sesame oil, grated garlic, grated ginger, and the corn starch slurry (1 tbsp corn starch mixed with 2 tbsp water). Secure the lid and shake vigorously to combine all ingredients well.
- Cook Teriyaki Sauce: Pour the shaken sauce into a 12-inch skillet and heat over medium heat. Add chopped green onions if using, stirring frequently until the sauce thickens and bubbles, coating the back of a spoon. Remove from heat.
- Coat Tofu in Sauce: Transfer the roasted tofu cubes to the skillet with the thickened teriyaki sauce and toss gently to coat the tofu evenly.
- Assemble Rice Bowls: In serving bowls, layer a scoop of cooked basmati rice, half a cup of heated edamame, roasted broccoli florets, and the coated tofu with extra sauce. Garnish with sesame seeds for a nutty crunch and visual appeal.
Notes
- Pressing the tofu well before cooking helps remove excess moisture for a crispier texture.
- Using reduced sodium soy sauce lowers the dish’s sodium content, making it healthier.
- If green onions are unavailable, you may omit or substitute with thinly sliced scallions or chives.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a skillet over medium heat or in the microwave until warmed through.
- Use gluten-free soy sauce or tamari to make this dish gluten-free.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Asian
