Healthy teriyaki bowls with tofu
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Teriyaki Bowls with Tofu

This delicious and nutritious vegan teriyaki bowl recipe with tofu is made with a combination of brown rice, edamame, carrots, green onions and other healthful goodies.
Course: Main Course
Cuisine: Japanese
Keyword: garden vegetables, vegan, vegetarian
Servings: 2 bowls
Calories: 678kcal
Author: Joann MacDonald
Cost: $10

Ingredients

For the Bowl

  • 2 cups cooked brown rice
  • 2 cups broccoli florets cut small
  • 1 cup shredded carrots
  • 1/2 English cucumber cut into thin semi-circles
  • 1/2 cup shelled edamame boiled for 3 or 4 minutes
  • green onions chopped
  • sesame seeds

For the Tofu

  • 1 tbsp olive oil
  • 1/2 350 gm block of extra-firm tofu drained and cut into ½-inch cubes
  • 1 tbsp light soy sauce

For the Teriyaki Sauce

  • 2 tbsp sesame oil
  • 1 clove garlic thinly sliced
  • 1 ½-inch by 1-inch piece ginger root peeled and thinly sliced
  • 2 tbsp brown sugar
  • 1/4 cup low-sodium soy sauce
  • 1 tsp agave nectar
  • 1 tbsp cornstarch
  • 1/2 cup cold water

Instructions

For the tofu

  • Put a splash of water in a frying pan over medium heat. Add olive oil and tofu and saute for 5 minutes. Drizzle soy sauce over tofu and stir. Cook for 5 minutes, stirring occasionally, until tofu is browned and firm.

For the teriyaki sauce

  • Add sesame oil to a small pot over medium heat. Stir in garlic and ginger and heat for a minute. Add brown sugar, soy sauce and agave nectar and stir. In a small bowl stir together cornstarch and cold water. Stir cornstarch slurry into teriyaki sauce and heat for 3 or 4 minutes, stirring constantly until thick and smooth.

To assemble the bowl

  • Divide rice, broccoli, carrots, cucumber and edamame between two serving bowls. Top with green onions, sesame seeds and tofu. Drizzle with teriyaki sauce. Serve and enjoy!

Nutrition

Calories: 678kcal | Carbohydrates: 90g | Protein: 23g | Fat: 27g | Saturated Fat: 4g | Sodium: 1715mg | Potassium: 1155mg | Fiber: 10g | Sugar: 23g | Vitamin A: 11338IU | Vitamin C: 90mg | Calcium: 166mg | Iron: 5mg