• Tracy Davies

Teriyaki Tofu Bowl

Updated: Sep 21, 2020



This vegetarian teryaki tofu recipe is super easy and quick to make, is highly nutritious, and tastes amazing! Tofu, made from condensed soy milk is a highly nutrient-dense food, low in calories and high in protein, containing all of the essential amino acids our body needs. It is also an excellent source of fats, carbohydrates, and a wide variety of vitamins and minerals. Soy products, are believed to have various health benefits including supporting female hormones, increasing bone density, reducing the incidence of some cancers, improving mental function and reducing muscle soreness. Combined with the rainbow of vegetables, this meal it is a great choice for a healthy meat-free lunch or dinner.



Ingredients


Tofu:

  • 300g block, silken or firm tofu

  • 3 Tablespoons cornstarch

  • 1 teaspoon olive oil

  • 1 Tablespoon low sodium soy sauce


Teryaki Sauce:

  • 1/3 cup pineapple juice

  • 1/3 cup low sodium soy sauce

  • 3 Tablespoons water

  • 3 Tablespoons honey

  • 2 Tablespoons rice wine vinegar

  • 1 clove garlic, minced

  • 1 teaspoon fresh ginger, minced

  • 1/4 teaspoon pepper

  • 2 Tablespoons cornstarch

  • 1 Tablespoon sesame seeds (mix in after sauce prepared)


Vegetables & Rice:

  • 1 cup brown rice, cooked per packet instructions

  • 2 carrots, julienned

  • 1 cucumber, julienned

  • 1 small head broccoli florets, chopped & steamed

  • 1 small bok choy, chopped & steamed

  • 1 medium avocado, flesh scooped & sliced

  • 1 Tablespoon sesame seeds (to serve)


Directions

  1. Preheat oven to 200C or 180C fan forced and line baking tray.

  2. Using a tea towel or muslin cloth, wrap the tofu and firmly press on it to drain excess liquid, being careful not to squash the block. Cut tofu into small cubes.

  3. Mix the remaining tofu ingredients together and gently toss the tofu to coat evenly.

  4. Place tofu on baking tray making sure none are touching and bake for 30 minutes or until browned, flipping half way.

  5. To make the sauce, add all ingredients to a medium pot, whisking together. Bring to a boil, continuously stirring until all ingredients are combined. Turn down to a medium heat and cook for a further 5 minutes, continuously stirring, until the sauce thickens (coating the back of a spoon). Remove from heat, mixing in 1 tablespoon of sesame seeds and set aside.

  6. While the tofu is cooking, prepare the rice and vegetables.

  7. Remove tofu from oven and gently pour enough of the sauce to coat, reserving any extra to serve with the meal, or saving and refrigerating to use at a later date.

  8. Serve over rice with vegetables, sprinkling with sesame seeds.



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