Lunch · Easy
Teriyaki Tofu Rice Bowl
Teriyaki Tofu Rice Bowl is a practical, fitness-friendly adaptation of a widely recognised dish, built around Firm Tofu, Brown Rice, cooked, Broccoli, Carrot. The recipe uses high-heat searing and bowl assembly rather than a generic cooking template, with measured ingredients and portions designed to keep the result reproducible.
- Protein
- 37g
- Energy
- 535 kcal
- Carbs
- 54g
- Fat
- 19g
- Time
- 33 min
- Serves
- 4
What you need
Ingredients
Measured for 4 servings.
- 680 gFirm Tofu
- 560 gBrown Rice, cooked
- 300 gBroccoli
- 160 gCarrot
- 100 gTeriyaki Sauce
- 10 gsesame oil
- 12 gGarlic
- 10 gGinger
Make it
Method
Weigh and prepare all ingredients for Teriyaki Tofu Rice Bowl: 680 g Firm Tofu, 560 g Brown Rice, cooked, 300 g Broccoli, 160 g Carrot, 100 g Teriyaki Sauce, 10 g Sesame Oil, 12 g Garlic, 10 g Ginger. Wash produce and cut or grate it as the recipe requires.
Heat a wide pan over medium-high heat. Add the listed oil if included and cook Firm Tofu in a single layer until it takes on colour.
Add the remaining ingredients in their appropriate cooking order and toss for about 18 minutes. The ingredients should be tender but not falling apart.
Divide Teriyaki Tofu Rice Bowl into 4 equal portions. Add fresh herbs, cheese or delicate greens only at the end and serve straight away.
Per serving
Nutrition snapshot
- Protein
- 37g
- Carbs
- 54g
- Fat
- 19g
- Energy
- 535 kcal
