Crispy Teriyaki Tofu Bowls
Recipe by Kelsey Russell-Murray
Ingredients
13
Time
40m
Serves
4
This crispy teriyaki tofu bowl packs serious sweet and savoury flavour and is loaded with plant-based protein. The trick to extra-crispy tofu is to toss it in corn starch before cooking to create a delicious, crispy crust! In addition to protein, tofu is rich in beneficial nutrients including calcium, magnesium and iron. Colourful vegetables are sautéed in garlic in ginger for flavour and topped with flavourful teriyaki sauce to bring this dish together.
Dinner
Vegan
Ingredients
1cup
Brown Rice
2
Bell Peppers
2cups
Baby Bok Choy
1med crown
Broccoli
4-6
Green Onions
1350-400g package
Extra Firm Tofu
11-inch x 1-inch piece
Fresh Ginger
3Tbsp
Gluten-Free Low Sodium Soy Sauce
1Tbsp
Sesame Oil
3Tbsp
Cornstarch
1/3cup
Teriyaki Sauce
2Tbsp
Avocado Oil
2Tbsp
Sesame Seeds
Instructions
1
Rinse brown rice thoroughly with water and then cook per package instruction.
2
Preheat oven to 425-degrees F. Wrap tofu in paper towel or a clean absorbent towel and press to remove excess fluid. Remove towel and cube tofu into 1-inch x 1-inch pieces. Add tofu to a medium bowl and drizzle with soy sauce and sesame oil, stirring to coat evenly. Sprinkle cornstarch over the tofu and toss to coat. Add tofu to a parchment-lined baking sheet and bake for 25-minutes, stirring halfway. When tofu is finished baking, remove from the oven. Add tofu and teriyaki sauce and 2 tbsp. of water to a large frying pan and cook over medium-high heat for 3-5 minutes, stirring frequently to coat all pieces of tofu with sauce.
3
In the meantime, heat a large frying pan on medium-high and add oil, ginger, garlic and green onions. Cook for 1 minute, until fragrant. Add the peppers and bok choy and cook for 2-4 minutes, until vegetables begin to soften. Season with salt and pepper.
4
Divide the finished brown rice evenly between bowls. Top with sautéed vegetables and teriyaki tofu. If desired, drizzle with extra teriyaki sauce, green onion and sesame seeds. Enjoy!
5
Substitutions: Substitute protein of your choice – chicken or shrimp would work well! Substitute veggies of your choice or what you have on hand. Mushrooms, grated carrots, zucchini and spinach would all work well in this dish. Swap tamari or coconut aminos for soy sauce. Use cooking oil of your choice!
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More Recipes by Kelsey Russell-Murray
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.