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Introduction
The origins of teriyaki sauce can be traced back to the traditional Japanese cooking method of basting grilled fish or meat with a mixture of soy sauce, mirin, and sugar. Over time, this flavorful glaze has evolved and adapted to various culinary traditions, becoming a beloved accompaniment to tofu dishes. This Teriyaki Tofu Bowl celebrates the fusion of Japanese flavors with a modern, health-conscious twist, replacing meat with nutrient-dense tofu and offering a vibrant array of fresh vegetables. Whether enjoyed as a wholesome weeknight dinner or a satisfying lunch, this dish is a testament to the versatility and deliciousness of plant-based cuisine.
Ingredients
• 14 oz (400g) firm or extra-firm tofu, drained and cut into 1-inch cubes
• 1/4 cup (60ml) vegetable oil or neutral oil for frying, plus more for coating the tofu
• 1 cup (180g) short-grain brown rice or quinoa, rinsed
• 1 3/4 cups (420ml) vegetable broth or water
• 1/2 cup (120ml) teriyaki sauce (store-bought or homemade)
• 2 cups (280g) shredded red cabbage
• 1 cup (150g) shredded carrots
• 1 avocado, pitted and sliced or diced
• 2 green onions, thinly sliced
• 2 tablespoons (30ml) toasted sesame seeds
• 1 tablespoon (15ml) rice vinegar or apple cider vinegar
• 1 tablespoon (15ml) sesame oil
• Salt and freshly ground black pepper, to taste
Step 1:
Cook the brown rice or quinoa according to package instructions using the vegetable broth or water. Once cooked, keep it covered and set aside.
Step 2:
Coat the cubed tofu with a thin layer of vegetable oil or neutral oil and arrange it on a baking sheet or plate lined with paper towels.
Step 3:
Heat 1/4 cup of oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the coated tofu cubes in a single layer and fry for 2-3 minutes per side, or until golden brown and crispy. Work in batches if needed to avoid overcrowding the pan.
Step 4:
Transfer the fried tofu cubes to a baking sheet or plate lined with fresh paper towels to drain excess oil.
Step 5:
In a mixing bowl, combine the shredded cabbage, carrots, sliced green onions, avocado, sesame seeds, rice vinegar or apple cider vinegar, sesame oil, and a pinch of salt and pepper. Toss gently to combine.
Step 6:
To assemble the bowls, divide the cooked rice or quinoa among four serving bowls. Top with the vegetable mixture, fried tofu cubes, and drizzle with teriyaki sauce.
Q: Can I use a different type of tofu?
A: Firm or extra-firm tofu works best for this recipe as it holds its shape better during frying. Soft or silken tofu may fall apart.
Q: Can I bake the tofu instead of frying it?
A: Yes, you can bake the tofu cubes at 400°F (200°C) for 15-20 minutes, flipping halfway through, for an oil-free alternative.
Q: Can I make this recipe gluten-free?
A: Yes, use gluten-free teriyaki sauce or make your own from tamari, rice vinegar, and other gluten-free ingredients.
• For a gluten-free option, use gluten-free teriyaki sauce or make your own from tamari, rice vinegar, and other gluten-free ingredients.
• You can substitute the brown rice with other grains like quinoa, farro, or bulgur for a different texture and flavor.
• For a nut-free alternative, omit the sesame seeds or replace them with pumpkin seeds or sunflower seeds.
• Feel free to substitute or add other vegetables of your choice, such as cucumber, bell peppers, or edamame.
• To make this recipe oil-free, you can bake the tofu cubes instead of frying them.
Serve the Teriyaki Tofu Power Bowls warm, garnished with extra sesame seeds and green onions, if desired.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It's best to store the components separately and assemble the bowls when ready to serve.
Cook the rice or quinoa first, as it will need time to simmer and absorb the liquid. While the grains are cooking, you can prepare the other components.
- Press the tofu cubes gently with paper towels before coating and frying to remove excess moisture for a crispier texture.
- Fry the tofu in batches to avoid overcrowding the pan, which can cause the tofu to steam instead of crisping up.
- Adjust the amount of teriyaki sauce to your desired level of sweetness and saltiness.
For a protein-packed variation, you can add cooked quinoa or lentils to the bowl. You can also swap the teriyaki sauce with a peanut or cashew sauce for a different flavor profile.
These Teriyaki Tofu Power Bowls pair well with a refreshing glass of iced green tea or a light, crisp lager or pilsner beer.
This recipe can be enjoyed year-round, but it's especially suitable for spring and summer when fresh vegetables are abundant.
This recipe may contain soy and sesame, depending on the specific ingredients used. Please check product labels for allergen information.
