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Grilled Teriyaki Tofu Rice Bowl with Broccoli and Vegetables

This grilled teriyaki tofu rice bowl combines golden, caramelized tofu with tender-crisp broccoli, cabbage, carrots and mushrooms. Everything is served over fluffy rice and finished with a sweet and savoury homemade teriyaki sauce. It is an easy vegetarian dinner that looks colourful, tastes satisfying and matches the bowl shown in the photo.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Dinner, lunch, Main Course
Cuisine Asian fusion, Japanese-inspired
Servings 4 servings
Calories 737 kcal

Equipment

  • Large non-stick skillet or grill pan
  • Medium saucepan
  • Cutting board
  • Sharp knife
  • Mixing bowl
  • Wooden spoon or spatula
  • Whisk
  • Measuring cups and spoons
  • Tofu press or clean kitchen towels
  • Rice cooker or medium pot

Ingredients
  

For the tofu and vegetables

  • 14 ounces tofu extra-firm, drained and pressed
  • 1 tablespoon cooking oil neutral
  • 1 tablespoon cornstarch
  • ¼ teaspoon salt
  • 3 cups broccoli florets
  • 2 cups green cabbage roughly chopped
  • 1 cup mushrooms sliced
  • 1 carrot medium sized and cut into thin strips
  • 2 green onions thinly sliced
  • 3 cups white rice cooked
  • 1 teaspoon sesame seeds optional

For the easy teriyaki sauce

  • ⅓ cup soy sauce low-sodium
  • ¼ cup water
  • 3 tablespoons brown sugar
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon fresh ginger finely grated
  • 1 clove garlic minced
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water

Instructions
 

Prepare the tofu.

  • Pat the pressed tofu dry and cut it into approximately 1-inch cubes. Toss the tofu with the oil, cornstarch and salt until lightly coated.

Make the teriyaki sauce.

  • Add the soy sauce, ¼ cup water, brown sugar, rice vinegar, sesame oil, ginger and garlic to a small saucepan. Bring to a gentle simmer over medium heat.
  • Stir together the 2 teaspoons cornstarch and 2 tablespoons cold water. Pour the mixture into the simmering sauce and whisk for 1 to 2 minutes, until the teriyaki sauce becomes glossy and slightly thickened. Remove it from the heat.

Grill the tofu.

  • Heat a lightly oiled grill pan or large non-stick skillet over medium-high heat. Add the tofu in a single layer and cook for 8 to 10 minutes, turning the cubes occasionally, until golden and lightly crisp on several sides.
  • Pour approximately one-third of the teriyaki sauce over the grilled tofu. Cook for another 1 to 2 minutes, gently turning the cubes until they are evenly glazed. Transfer the tofu to a plate.

Cook the vegetables.

  • Add the broccoli, mushrooms and carrots to the same pan. Stir-fry for 3 to 4 minutes. Add the cabbage and cook for another 2 to 3 minutes, keeping the vegetables slightly crisp rather than overly soft.
  • Add a few spoonfuls of teriyaki sauce to the vegetables and toss until lightly coated. Do not add too much—the vegetables should look glossy without sitting in a pool of sauce.

Assemble the teriyaki tofu rice bowls.

  • Divide the cooked rice among four bowls. Add the broccoli, cabbage, carrots and mushrooms, then arrange the grilled teriyaki tofu over the top.
  • Garnish with sliced green onions and sesame seeds. Serve with the remaining teriyaki sauce on the side.
    • For the best grilled teriyaki tofu rice bowl, press the extra-firm tofu well and cook it in a single layer before adding the sauce. This helps the tofu turn golden and crisp instead of soft or soggy.

Notes

  • Use extra-firm tofu for the best grilled teriyaki tofu texture. Press it well before cutting so the cubes become golden and lightly crisp.
  • Cut the tofu into even 1-inch cubes so it cooks evenly and matches the hearty teriyaki tofu rice bowl shown in the photo.
  • Cornstarch creates a thin coating that helps the tofu brown and gives it a firmer exterior without deep-frying.
  • Cook the tofu in a single layer and leave space between the cubes. Crowding the pan can make the tofu steam instead of caramelize.
  • Add the teriyaki sauce near the end of cooking. This allows the sauce to glaze the tofu without burning from the sugar.
  • Keep the broccoli, carrots and cabbage slightly crisp for a colourful tofu and vegetable rice bowl with plenty of texture.
  • Slice the carrots thinly so they cook quickly alongside the broccoli, mushrooms and cabbage.
  • Add the cabbage last because it softens faster than the other vegetables.
  • White rice, jasmine rice or brown rice all work well in this easy vegetarian teriyaki tofu bowl.
  • Bottled teriyaki sauce can be used for a faster weeknight dinner. Choose a thick sauce that will cling to the grilled tofu and vegetables.
  • Store leftover tofu, vegetables and rice in an airtight container in the refrigerator for up to 3 days.
  • Reheat the grilled teriyaki tofu rice bowl in a skillet or microwave, adding a small spoonful of water or extra teriyaki sauce if it seems dry.

Nutrition

Serving: 1servingCalories: 737kcalCarbohydrates: 136gProtein: 24gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gTrans Fat: 0.01gSodium: 1282mgPotassium: 637mgFiber: 6gSugar: 13gVitamin A: 3067IUVitamin C: 76mgCalcium: 238mgIron: 4mg
Keyword broccoli cabbage carrot stir-fry, crispy tofu bowl, grilled teriyaki tofu, healthy tofu dinner, recipe, teriyaki tofu rice bowl, tofu vegetable stir-fry, vegetarian rice bowl
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