• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
About Work With Me Latest Posts

Pinterest

Instagram

Dietitian Debbie Dishes

Dishing Up Healthy, Vegetarian Eats

  • Winter Recipes
  • Recipe Index
    • Diet
      • Gluten-Free
      • Vegan
      • Vegetarian
    • Method
      • 10 Ingredients or Less
      • Healthy Bowls
      • Meal Prep
      • No Bake
      • One Pot
      • Quick and Easy
    • Course
      • Beverages
      • Breakfast
      • Dessert
      • Main Dish
      • Salads
      • Side Dishes
      • Snacks & Appetizers
    • Season
      • Fall
      • Spring
      • Summer
      • Winter
  • Nutrition

Pinterest

Instagram

About Work With Me Latest Posts
Home » Recipe » Course » Main Dish

Vegan Teriyaki Tofu Bowl

Created On: May 13, 2015 | By Debbie | 2 Comments

Jump to Recipe Print Share Pin

This post may include affiliate links. To learn more, see my privacy policy.

Vegan Tofu Teriyaki Bowl | Dietitian Debbie Dishes

I think one of the perks of being in a relationship with another dietitian is that it’s perfectly normal to spend your meals out trying to figure out the ingredients in a dish. Last weekend, I was feeling especially hungry after a hard Saturday morning workout (so many burpees!) that I decided to get one of the teriyaki bowls from Whole Foods rather than my typical salad bar picks. That bowl was so good, I had pulled out my phone to figure out how to recreate a homemade teriyaki sauce at home. Totally normal behavior for a foodie and dietitian! We are always looking for ways to recreate dishes we have had at some of the great restaurants we have here in Chicago! Luckily it also works out well for gathering inspiration for this little blog of mine. 

Vegan Tofu Teriyaki | Dietitian Debbie

With just a couple ingredients you can make your own homemade teriyaki sauce for this colorful and filling bowl. To make the prep easier for a weeknight meal, I would make the sauce and brown rice beforehand so you only have to cook up some veggies and the tofu. I used red peppers, carrots, and snow peas for my bowl, but this dish is completely adaptable to whatever vegetables you may have on hand. Some of my suggestions include: purple cabbage, peas, mushrooms, broccoli, or zucchini. I know I can’t wait to make different variations on this same bowl throughout the summer using other vegetable combinations. 

Vegan Tofu Teriyaki Bowl | Dietitian Debbie Dishes

Vegan Teriyaki Tofu Bowl

Created by: Deborah Murphy

Course Entree, Main Dish
Cuisine Asian, Vegan
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
2 -3
Whip up this vegan teriyaki tofu bowl for a delicious take-out meal that you can make at home!
Print
Pin
Share
Rate
Prevent your screen from going dark

Ingredients
  

  • For the tofu:8 ounce block extra firm tofu
  • 2 tablespoons olive oil
  • 1 tablespoon cornstarch
  • For the sauce:1/2 cup soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon sweet rice wine or mirin
  • 2 cloves garlic minced
  • 1 inch piece fresh ginger root peeled and grated
  • 1 tablespoon water
  • 2 teaspoons cornstarch
  • For the bowl:1 cup uncooked brown rice
  • 3 cups vegetable broth
  • 1 red bell pepper sliced in strips
  • 1 carrot peeled and chopped in matchsticks
  • 1 cup fresh snow peas
  • To serve: sliced green onion and sesame seeds

Instructions

  • Preheat the oven to 350 degrees Fahrenheit.
  • Drain tofu and wrap in a towel. Place on a plate and then press by placing a heavy object on top. Let sit of about 20-30 minutes.
  • Start the brown rice by combining the rice and broth in a medium saucepan. Bring to a simmer and cover. Continue to simmer until all the broth has been absorbed and the rice is tender - about 20-25 min.
  • While the tofu is pressing, make the teriyaki sauce by combining the soy sauce, brown sugar, rice wine, garlic, and ginger in a small saucepan. Begin to warm over low heat, stirring occasionally.
  • Mix the cold water and cornstarch to make a slurry and then add to the sauce in the pan. Stir and cook over low heat until it begins to thicken, about the same consistency as maple syrup. Turn off the heat and set aside.
  • Cut the pressed tofu into one inch pieces and place in a large bowl. Drizzle with the olive oil and toss gently to coat. Sprinkle with the cornstarch and again toss to coat.
  • Spread the tofu in a single layer on a baking sheet lined with parchment paper. Bake for ~30-40 minutes or until lightly browned. Set aside.
  • In a nonstick skillet, add about 1 tablespoon of oil and the pepper and carrots. Stir fry over medium-high heat until softened and the edges of the pepper begin to blacken - about 7-9 minutes. Add the snow peas and cook another minute. Turn off the heat and set aside.
  • To assemble to bowls, divide the rice between serving dishes and top with equal parts of the vegetables and tofu. Pour sauce over the bowls, adding as little or as much as you'd like. (I had some sauce leftover for later!) Sprinkle with sesame seeds and chopped green onions.

Notes

Nutrition facts are just an estimate.
Decrease the sodium by using low sodium soy sauce and vegetable broth.

Nutrition

Serving: 1/3 recipe | Calories: 466kcal | Carbohydrates: 67g | Protein: 16g | Fat: 15g | Saturated Fat: 2g | Sodium: 550mg | Fiber: 4g | Sugar: 10g

Make this recipe?

Share it with me on Instagram @dietitiandebbie and tag me #dietitiandebbie

Email Recipe Pin Recipe Share Recipe

posted in: Healthy Bowls, Main Dish, Tofu, Vegan

Previous
Indian Spiced Brown Rice
Next
Vegan BBQ Veggie Burger

Reader Interactions

    Leave A Reply! Cancel reply

    Share your thoughts!
    Your email address will not be published. Required fields are marked with *
    Rate this recipe!




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Comments & Reviews

  1. rachel @ Athletic Avocado says

    May 14, 2015

    This looks so good! Yum!

    Reply
  2. Megan says

    May 13, 2015

    Yum!! I love this and all things tofu/teriyaki!

    Reply

Primary Sidebar

Debbie - Author of Dietitian Debbie.

Welcome!

I'm Debbie, a Registered Dietitian and the writer behind this blog where you’ll find healthy, seasonal, vegan & vegetarian recipes! I'm on a mission to inspire you to eat more plants.

More About Me

Free Healthy 7-Day Vegetarian Meal Plan!

Subscribe to the newsletter for the latest + our free meal plan!

Thank you for subscribing!

Search

Featured On

Winter Recipes

  • butternut squash chickpea curry in shallow bowl with fork.
    Chickpea and Butternut Squash Curry
  • Easy Vegan Taco Skillet
  • vegan skillet lasagna dished out onto plate with salad.
    Easy Vegan Skillet Lasagna
  • roasted butternut squash and red pepper soup in bowl with croutons.
    Butternut Squash and Red Pepper Soup
  • Four Bean Vegan Chili
    Vegan Slow Cooker Chili
  • chocolate oatmeal in bowl topped with fresh berries and sliced banana.
    Healthy Chocolate Oatmeal

Popular Recipes

  • 3 vegan loaded sweet potatoes on tray
    Vegan Loaded Sweet Potatoes
  • Simple Curry Spiced Quinoa
    Simple Curry Spiced Quinoa (Vegan, Gluten Free)
  • Warm Faro Salad with Roasted Vegetables
    Warm Farro Salad with Roasted Root Vegetables
  • Vegetarian Slow Cooker Enchilada Casserole
  • 8 Healthy Ways to Flavor Your Oats
  • beet juice made in blender.
    Beet Juice Recipe (Blender)

What's For Dinner?

V
Vegan
GF
Gluten-Free
VG
Vegetarian
  • Quick and Easy Recipes. Quick + Easy
  • One Pan Recipes. One Pan
  • Healthy Bowl Recipes. Salads
  • Healthy Bowl Recipes. Healthy Bowls

Browse Topics

  • Breakfast
  • Dessert
  • Main dish
  • Salads
  • Side Dishes
  • Snacks & Appetizers
  • Vegan
  • Vegetarian
Dietitian Debbie Submark

FREE Healthy 7-Day Vegetarian Meal Plan!

When you subscribe to the newsletter.

Connect

Follow on Pinterest

Follow on Instagram

Get In Touch

©2023, Dietitian Debbie Dishes. All Rights Reserved. About Privacy Policy Accessibility Policy
Back To Top
Design by Pixel Me Designs
×

Free Healthy 7-Day Vegetarian Meal Plan!

Subscribe to the newsletter for the latest + our free meal plan!

Thank you for subscribing!