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- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup brown rice or quinoa, uncooked - 1 cup broccoli florets - 1 red bell pepper, sliced - 1 carrot, julienned - 2 tablespoons sesame oil (for cooking) - 1 tablespoon olive oil - ½ cup teriyaki sauce (store-bought or homemade) - 2 tablespoons honey or maple syrup - 2 green onions, chopped (for garnish) - 1 tablespoon sesame seeds (for garnish) Sweet teriyaki tofu bowls are easy to make and full of flavor. The main star is firm tofu. It holds its shape well and soaks up the sauce nicely. Use 14 ounces of firm tofu. Press it to remove extra water. This helps it get crispy when cooked. Next, I like to use brown rice or quinoa. Both are healthy grains. They add fiber and nutrients to your meal. Cook one cup of either grain to serve as a base for your bowl. Fresh vegetables make this dish colorful and tasty. I recommend using one cup of broccoli florets, one sliced red bell pepper, and one julienned carrot. These veggies add crunch and nutrients. For cooking, I use sesame oil and olive oil. The sesame oil adds a nice nutty flavor. You will need two tablespoons for cooking and one tablespoon of olive oil. Teriyaki sauce is key for flavor. You can use store-bought or make your own. Either way, you will need half a cup. A touch of honey or maple syrup adds sweetness. Use two tablespoons of either for that perfect glaze. To finish off your sweet teriyaki tofu bowls, don’t forget the garnishes! Chopped green onions and sesame seeds add a nice touch. They also make the dish look pretty. {{ingredient_image_1}} Start by boiling 2 cups of water in a medium saucepan. Once it boils, add 1 cup of brown rice or quinoa. Cover the pot and reduce the heat to low. Cook according to the package instructions until the grains are fluffy and tender. This usually takes about 15 to 20 minutes. After cooking, set them aside while you prepare the other ingredients. In a large skillet, heat 1 tablespoon of sesame oil over medium heat. Next, add 1 block of firm tofu, pressed and cubed. Sauté the tofu for about 5 to 7 minutes. Turn the pieces often to get them golden brown on all sides. This step is key for great texture and flavor. Make sure to keep an eye on them to avoid burning. Once the tofu is golden, push it to one side of the skillet. Add 1 tablespoon of sesame oil to the empty side. Toss in 1 cup of broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot. Stir-fry these vegetables for about 5 minutes. You want them tender but still crisp. This keeps your dish colorful and adds nice texture. Now it's time to bring everything together. Pour in ½ cup of teriyaki sauce and 2 tablespoons of honey or maple syrup. Stir the tofu and vegetables to coat them well with the sauce. Cook for an additional 2 to 3 minutes. This allows the sauce to thicken slightly and makes the dish even more flavorful. To serve, divide the cooked rice or quinoa into bowls. Top each bowl with the sweet teriyaki tofu and vegetable mixture. This creates a colorful and hearty meal that looks as good as it tastes. For the finishing touch, sprinkle chopped green onions and sesame seeds over each bowl. This adds a pop of color and extra flavor. Your sweet teriyaki tofu bowls are now ready to enjoy! Tofu can be tricky, but pressing it makes a big difference. Use a heavy object to press the tofu for about 30 minutes. This removes excess water and helps it absorb flavors. For seasoning, try a mix of garlic powder, soy sauce, and a pinch of salt before cooking. This adds a nice taste to the tofu. You can boost your dish by adding other veggies like snap peas or mushrooms. These will add more color and crunch. If you want protein, consider adding edamame or chickpeas. For the teriyaki sauce, you can make it sweeter by mixing in more honey or maple syrup. You can also add ginger or garlic for extra flavor. Serve your sweet teriyaki tofu in colorful bowls to make it pop. A bright bowl makes the meal look more fun. You can also add sliced lime on the side for a fresh kick. For a final touch, sprinkle fresh herbs like cilantro or mint. This adds flavor and makes your dish look beautiful. Pro Tips Press the Tofu: To achieve a firmer texture, press your tofu for at least 30 minutes before cubing. This will remove excess moisture and help it absorb flavors better. Use Fresh Ingredients: For the best flavor and nutrition, opt for fresh vegetables. They add crunch and vibrant colors to your dish. Customize Your Sauce: Feel free to adjust the sweetness of the teriyaki sauce by adding more honey or maple syrup to match your taste preferences. Meal Prep Friendly: This dish is great for meal prep! Store the tofu and veggies separately from the grains to keep everything fresh throughout the week. {{image_2}} For a tasty vegetarian twist, you can swap tofu for other proteins. Try chickpeas or tempeh for a nice change. Both options add great flavor and texture. You can also add more vegetables. Consider bell peppers, snap peas, or zucchini. These veggies bring color and crunch to your bowl. This recipe is easy to make vegan. Simply replace honey with maple syrup. Maple syrup gives the same sweetness without any animal products. It works well with the teriyaki sauce. If you want to switch from rice or quinoa, consider farro or couscous. Farro has a nice chew and nutty flavor. Couscous cooks quickly and absorbs flavors well. Both grains make a great base for your sweet teriyaki tofu bowls. To store leftovers, let the Sweet Teriyaki Tofu Bowls cool down first. Use an airtight container. Place them in the fridge. They stay fresh for up to three days. Make sure to keep the tofu and veggies together. This helps the flavors mix well as they sit. You can freeze these bowls, but do it right. Allow the dish to cool completely. Then, use freezer-safe containers or bags. Remove as much air as possible. This helps prevent freezer burn. You can freeze the bowls for up to a month. When you’re ready to eat, thaw in the fridge overnight. For a quick method, use the microwave on low. To reheat, you have options. The best way is to use the stove. Heat a skillet on medium. Add a splash of water or oil to keep the tofu moist. Stir gently until warmed through. You can also use a microwave. Heat in short bursts, stirring in between. This ensures even heating and keeps the tofu soft. Yes, you can use soft or firm tofu. Firm tofu works best in this recipe. It holds its shape and gets crispy when cooked. Soft tofu may break apart easily. If you prefer a creamy texture, you can add soft tofu as a topping after cooking. You have many options! Try these side dishes: - Steamed edamame - Cucumber salad - Pickled vegetables - Miso soup - A side of seaweed salad These sides pair nicely with the sweet teriyaki flavors. To spice it up, add red pepper flakes or sriracha. Mix these into the teriyaki sauce before adding it to the tofu. You can also sauté sliced jalapeños with the vegetables. Adjust the heat based on your taste. Yes, this recipe can be gluten-free. Use gluten-free teriyaki sauce. Many brands offer this option. For grains, quinoa is naturally gluten-free. Brown rice is also a good choice. Always check labels to ensure they meet your dietary needs. You can create a tasty sweet teriyaki tofu bowl with simple steps. Start with firm tofu, brown rice or quinoa, and fresh veggies like broccoli, bell pepper, and carrots. Cook your grains, sauté the tofu until golden, and stir-fry the veggies to keep them crisp. Combine everything with teriyaki sauce, and garnish with green onions and sesame seeds. You now have a versatile dish that is easy to store and reheat. Customize it with different proteins or spices. Enjoy your meal and feel proud of your cooking skills.

Sweet Teriyaki Tofu Bowls

A delicious and healthy bowl featuring sautéed tofu and vegetables in a sweet teriyaki sauce, served over grains.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 350 kcal

Ingredients
  

  • 14 oz firm tofu, pressed and cubed
  • 1 cup brown rice or quinoa, uncooked
  • 1 cup broccoli florets
  • 1 unit red bell pepper, sliced
  • 1 unit carrot, julienned
  • 2 tablespoons sesame oil (for cooking)
  • 1 tablespoon olive oil
  • 0.5 cup teriyaki sauce (store-bought or homemade)
  • 2 tablespoons honey or maple syrup
  • 2 unit green onions, chopped (for garnish)
  • 1 tablespoon sesame seeds (for garnish)

Instructions
 

  • In a medium saucepan, bring 2 cups of water to a boil. Add the brown rice or quinoa, cover, and reduce to a simmer. Cook according to package instructions until fluffy and tender. Set aside.
  • In a large skillet, heat 1 tablespoon of sesame oil over medium heat. Add the cubed tofu and sauté for about 5-7 minutes, turning occasionally until golden brown on all sides.
  • In the same skillet, push the tofu to one side and add the remaining tablespoon of sesame oil. Toss in the broccoli florets, sliced red bell pepper, and julienned carrot. Stir-fry the vegetables for about 5 minutes until they are tender yet still crisp.
  • Pour the teriyaki sauce and honey (or maple syrup) over the tofu and vegetables. Stir everything together, ensuring the sauce coats the tofu and vegetables evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
  • Divide the cooked rice or quinoa among serving bowls. Top with the sweet teriyaki tofu and vegetable mixture.
  • Sprinkle chopped green onions and sesame seeds over the top for added flavor and presentation.

Notes

Serve in colorful bowls for a vibrant look, and consider adding a slice of lime on the side for a fresh touch.
Keyword healthy, teriyaki, tofu, vegetarian