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Introduction
Buddha bowls have become a modern wellness phenomenon, but their roots trace back to the ancient principles of balanced eating in Asian cultures. This contemporary twist uses air frying technology to achieve the perfect tofu texture - crispy outside, tender inside - without excessive oil, a technique that would have amazed traditional Japanese cooks who first developed teriyaki cooking in the 17th century. The term 'teriyaki' itself comes from 'teri' (gleaming) and 'yaki' (grilled), referring to the signature shine of the sauce when it caramelizes. This health-conscious version maintains all the traditional flavors while incorporating the vibrant colors and varied textures that make Buddha bowls both Instagram-worthy and nutritionally complete.
Ingredients
• 1 block (14 oz) extra-firm tofu, pressed and cut into 1-inch cubes
• 2 tablespoons cornstarch
• 1 tablespoon neutral oil (such as avocado or vegetable)
• ½ cup low-sodium soy sauce
• ¼ cup mirin (Japanese sweet rice wine)
• 3 tablespoons brown sugar
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 2 teaspoons sesame oil
• 2 cups jasmine rice, uncooked
• 2 cups broccoli florets
• 2 medium carrots, julienned
• 1 cup edamame, shelled
• 2 green onions, thinly sliced
• 1 tablespoon sesame seeds
Step 1:
Press tofu for 30 minutes, then cut into 1-inch cubes. Pat dry thoroughly with paper towels.
Step 2:
Toss tofu cubes with cornstarch until evenly coated. Drizzle with neutral oil.
Step 3:
Air fry tofu at 400°F for 15 minutes, shaking basket halfway through, until golden and crispy.
Step 4:
Meanwhile, combine soy sauce, mirin, brown sugar, minced garlic, grated ginger, rice vinegar, and sesame oil in a small saucepan. Simmer over medium heat for 8-10 minutes until thickened.
Step 5:
Cook jasmine rice according to package instructions.
Step 6:
Steam broccoli florets and edamame for 4-5 minutes until tender-crisp.
Step 7:
Toss crispy tofu with half the teriyaki sauce.
Step 8:
Assemble bowls with rice, vegetables, and tofu. Drizzle with remaining sauce and garnish with green onions and sesame seeds.
Q: Can I make this without an air fryer?
A: Yes, bake tofu at 400°F for 25-30 minutes, flipping halfway through.
Q: How do I prevent the tofu from sticking to the air fryer?
A: Ensure the tofu is well-coated with oil and don't flip until it's developed a crispy crust.
Q: Can I make the teriyaki sauce ahead of time?
A: Yes, sauce can be made up to a week ahead and stored in the refrigerator.
• Choose extra-firm tofu for best results; firm tofu can be substituted but may be less crispy.
• Tamari can be used instead of soy sauce for a gluten-free option.
• Honey can replace brown sugar for a non-refined sweetener option.
• If mirin is unavailable, use rice wine with an extra teaspoon of sugar.
• Press tofu for at least 30 minutes before cooking for optimal texture.
• Store-bought teriyaki sauce can be used as a time-saving alternative.
Serve hot, with extra teriyaki sauce on the side. Arrange components separately in the bowl for visual appeal.
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat tofu in air fryer at 350°F for 3-4 minutes to restore crispiness.
Start rice first, then press tofu. While tofu is pressing, prepare sauce and cut vegetables. Air fry tofu while rice finishes cooking.
- Ensure tofu is very well pressed and patted dry for maximum crispiness
- Don't overcrowd the air fryer basket to achieve even cooking
- Let teriyaki sauce cool slightly before tossing with tofu to maintain crispiness
Try with cauliflower rice for low-carb option, or swap vegetables for snap peas, bell peppers, or mushrooms. For protein variation, use tempeh or chicken.
Serve with green tea, Japanese beer, or sake. Miso soup makes an excellent starter.
Year-round, particularly good for spring and summer
Contains soy (tofu, soy sauce, edamame), wheat (soy sauce), and sesame (oil, seeds). Use tamari for gluten-free option.
