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Vegan Tofu Teriyaki Bowl | Dietitian Debbie Dishes
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5 from 1 vote

Vegan Teriyaki Tofu Bowl

Whip up this vegan teriyaki tofu bowl for a delicious take-out meal that you can make at home!
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Entree, Main Dish
Cuisine: Asian, Vegan
Diet: Vegan
Servings: 3 servings
Calories: 466kcal

Ingredients

For the Tofu

For the Sauce

  • 1/2 cup reduced sodium soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon sweet rice wine
  • 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 rice
  • 3 cups vegetable broth
  • 1 red bell pepper sliced in strips
  • 1 carrot peeled and chopped in matchsticks
  • 1 cup fresh snow peas
  • 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