This baked teriyaki tofu bowl is a quick, healthy dinner packed with veggies and it makes a wonderful meal prep lunch the next day! The homemade teriyaki sauce is made with fresh ginger and garlic and comes together quickly on the stovetop. Mix and match the veggies and grains to your preferences for a new bowl each time.
This post is sponsored by EZ Tofu Press.
If I had to pick one dish to eat every day for the rest of my life, I'd pick this one. Or rather, any kind of grain bowl or Buddha bowl. Maybe it's cheating, but by choosing a bowl, it would be a different meal every single day because there are no limits to the variations of this vegan staple between the grains, protein, veggies, and sauce.
If you're new to the grain bowl, this baked teriyaki tofu bowl is a great place to start. If you follow the recipe to a T, you'll enjoy chewy crispy baked tofu coated with sweet flavorful teriyaki sauce alongside healthy steamed broccoli and kale, hearty baked sweet potatoes, and punchy raw onion slices over a bed of couscous. The blend of flavors, textures, and colors makes every bite full of flavor and nutrition.
Maybe you prefer quinoa, or only have regular potatoes on hand. The beauty of the bowl is that you can replace any veggie or grain with ease!
When making a bowl, homemade sauces really take it to the next level. Teriyaki sauce is so easy to make at home, and this version uses fresh garlic, fresh ginger, and the intense flavors of soy sauce and toasted sesame oil. It comes together in 5 minutes on the stove, so you'll never buy the bottled stuff again!
🥗 Ingredients
These are the ingredients I used in the bowls for this post, but you can use any kind of grain and veggies you like! A mix of baked, steamed, and raw vegetables create plenty of textures that pair well with the sweet umami flavor of the teriyaki sauce and hearty baked tofu.
- Firm or extra firm tofu
- Soy sauce
- Rice wine vinegar
- Toasted sesame oil
- Garlic
- Brown sugar
- Fresh ginger
- Cornstarch
- Rice, couscous, or other grain
- Sweet potatoes
- Broccoli
- Kale
- Red onion
- Green onions
- Sesame seeds
🍽 Equipment
This teriyaki tofu bowl is prepared in the oven and on the stovetop and comes together quickly if you multitask! In addition to a baking sheet and a saucepan or two, there are a couple of kitchen tools I highly recommend using to prepare this dish.
EZ Tofu Press
The EZ Tofu Press is a staple in my kitchen, and I use it every time I cook tofu (with the only exception being dishes like tofu scramble, which requires no pressing), whether I'm pan frying, baking, or air frying tofu.
When baking tofu, it's absolutely essential to press out all of the water so it can absorb the flavor of the marinade and get nice and crispy in the oven. The EZ Tofu Press removes the water from the tofu in 10-15 minutes so you can skip the long, messy process of other tofu pressing methods, and get dinner ready quickly.
For this Teriyaki Tofu Bowl, baking the tofu gives it a wonderful chewy texture with crispy edge that pairs wonderfully with the homemade teriyaki sauce, and the EZ Tofu Press helps get that texture just right.
If you're in the market for a new tofu press, check out the EZ Tofu Press and the 5000+ positive reviews that I agree with 5000%!
Zester/Grater
If you're looking at the homemade teriyaki sauce in this recipe and thinking about replacing the fresh ginger with ginger powder or prepackaged ginger puree, don't do it! I get it—fresh ginger is a pain. It gets all messy and stringy when you're peeling and chopping it.
The fresh ginger and garlic are the stars of the show in the teriyaki sauce. Just use a zester or grater! It’s much easier than manually peeling and chopping the ginger, and yields a finely grated texture that blends into the sauce.
🔪 Instructions
For the tofu:
Press tofu for 10-15 minutes to remove excess water.
Slice tofu into triangles and place in a shallow container. Mix together the soy sauce, water, rice wine vinegar, sesame oil, and garlic, and pour over the tofu cubes. Marinate for 30 minutes.
For the teriyaki sauce:
Meanwhile, prepare the teriyaki sauce. Combine all sauce ingredients (EXCEPT the cornstarch and water) in a saucepan over medium heat, stirring frequently to dissolve the sugar.
Meanwhile stir together the water and cornstarch in a cup. Once the sauce starts to simmer, pour in the water and cornstarch mixture and stir to mix in.
Continue stirring until the sauce thickens. Remove from heat and keep warm.
To prepare the bowl:
Preheat oven to 400°F. Prepare a baking sheet with parchment paper, foil, or cooking spray. Toss the sweet potato cubes in the sesame oil, then transfer to half of the baking sheet and top with a sprinkle of salt and pepper.
Evenly spread the tofu pieces on the other half of the baking sheet.
Bake for 30-40 minutes, flipping the tofu and sweet potatoes once halfway through, or until the tofu is golden and crispy and the sweet potatoes are tender inside.
Meanwhile, steam the kale and broccoli. Fill a saucepan with ½ inch water and place the kale in the pan and steam until bright green and tender, 6-8 minutes.
To assemble, evenly divide the couscous or rice between 4 bowls, then top each bowl with ¼ of the tofu pieces, sweet potatoes, broccoli, kale, raw onion slices, and green onions.
Drizzle each bowl with teriyaki sauce and sprinkle with sesame seeds.
💭 Tips
- The easiest and safest way to peel fresh ginger is with the edge of a spoon.
- Use any kind of veggies you have on hand! I used broccoli, sweet potatoes, greens, and raw onions for a mix of colors, flavors, and texture.
- There are many steps and cooking methods in this recipe. You can prepare some of the veggies, rice, or teriyaki sauce ahead of time, then reheat when ready to serve. Otherwise, you can prepare each component while others cook.
🧊 Storage
This recipe makes 4 servings, so if you are only cooking for 1 or 2 people, it's a great recipe to add to your vegan meal prep routine. You can assemble the extra bowls in grab and go containers, sauce and all, for an easy lunch the next day.
The recipe doubles well if you'd like to prepare meals for the week ahead.
📖 Recipe
Baked Teriyaki Tofu Bowl with Homemade Teriyaki Sauce
This baked teriyaki tofu bowl is a quick, healthy dinner packed with veggies and it makes a wonderful meal prep lunch the next day! The homemade teriyaki sauce is made with fresh ginger and garlic and comes together quickly on the stovetop. Mix and match the veggies and grains to your preferences for a new bowl each time.
Ingredients
Tofu
- 1 pound block firm tofu
- 3 tablespoons low-sodium soy sauce
- ½ cup water
- 1 tablespoon rice wine vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
Teriyaki Sauce
- 1 cup water
- ½ cup soy sauce
- 1 ½ tablespoons rice wine vinegar
- ¼ cup brown sugar
- 1 tablespoon toasted sesame oil
- 1 tablespoon fresh grated ginger
- 2 cloves garlic, minced
- ⅓ cup water plus 3 tablespoons cornstarch
Bowl
- 4 cups cooked couscous, rice, or other grain
- 2 medium sweet potatoes, peeled and chopped
- 1 tablespoon toasted sesame oil
- Salt and pepper
- 1 head broccoli, cut into florets
- ½ bunch kale, shredded into bite-sized pieces
- ½ small red onion, thinly sliced
- 2 green onions, sliced
- 1 tablespoon toasted sesame seeds
Instructions
For the tofu:
- Press tofu for 10-15 minutes to remove excess water.
- Slice tofu into triangles and place in a shallow container.
- Mix together the soy sauce, water, rice wine vinegar, sesame oil, and garlic, and pour over the tofu cubes. Marinate for 30 minutes.
For the teriyaki sauce:
- Meanwhile, prepare the teriyaki sauce.
- Combine all sauce ingredients (EXCEPT the cornstarch and water) in a saucepan over medium heat, stirring frequently to dissolve the sugar.
- Meanwhile stir together the water and cornstarch in a cup. Once the sauce starts to simmer, pour in the water and cornstarch mixture and stir to mix in.
- Continue stirring until the sauce thickens. Remove from heat and keep warm.
To prepare the bowl:
- Preheat oven to 400°F. Prepare a baking sheet with parchment paper, foil, or cooking spray.
- Toss the sweet potato cubes in the sesame oil, then transfer to half of the baking sheet and top with a sprinkle of salt and pepper.
- Evenly spread the tofu pieces on the other half of the baking sheet.
- Bake for 30-40 minutes, flipping the tofu and sweet potatoes once halfway through, or until the tofu is golden and crispy and the sweet potatoes are tender inside.
- Meanwhile, steam the kale and broccoli. Fill a saucepan with ½ inch water and place the kale in the pan and steam until bright green and tender, 6-8 minutes.
- To assemble, evenly divide the cooked couscous or rice between 4 bowls, then top each bowl with ¼ of the tofu pieces, sweet potatoes, broccoli, kale, raw onion slices, and green onions.
- Drizzle each bowl with teriyaki sauce and sprinkle with sesame seeds.
Notes
- The easiest and safest way to peel fresh ginger is with the edge of a spoon.
- Use any kind of veggies you have on hand! I used broccoli, sweet potatoes, greens, and raw onions for a mix of colors, flavors, and texture.
- There are many steps and cooking methods in this recipe. You can prepare some of the veggies, rice, or teriyaki sauce ahead of time, then reheat when ready to serve. Otherwise, you can prepare each component while others cook.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield: 4 Serving Size: 1 bowlAmount Per Serving: Calories: 560Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 1701mgCarbohydrates: 82gFiber: 8gSugar: 15gProtein: 23g
All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on seitanbeatsyourmeat.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimates.
Comments
No Comments