Teriyaki Tofu and Vegetable Bowl Recipe – Easy & Healthy Dinner

Teriyaki Tofu and Vegetable Bowl Recipe 

Wholesome, flavorful, and packed with nutrients—the Teriyaki Tofu and Vegetable Bowl is the perfect dish for healthy eaters and food enthusiasts alike! This recipe pairs the rich umami flavor of teriyaki with tender, perfectly cooked tofu and vibrant vegetables, making it a go-to meal for anyone looking to eat healthy without compromising on taste. 

Not only is this dish filled with exciting textures and bold flavors, but it’s also quick and simple to prepare at home. Whether you’re a seasoned cook or just getting started, you’ll love making (and devouring!) this satisfying vegetarian meal. 

Why the Teriyaki Tofu Bowl is a Favorite Among Healthy Eaters 

The Teriyaki Tofu Bowl has quickly found its way into the hearts and kitchens of many home cooks, thanks to its versatility and nutritious profile. This dish is inspired by traditional Japanese teriyaki flavors, but it’s given a healthy, plant-based twist that’s ideal for modern diets. 

High in protein, rich in fiber, and low in saturated fats, this dish has become a staple for health-conscious individuals. Plus, it’s highly adaptable—make it gluten-free, add a hint of spice, or pack it with even more veggies! 

Health Benefits of the Main Ingredients 

Tofu 

Tofu, the star of this dish, is a powerhouse of nutrition! 

• High Protein Content: A 100g serving of tofu packs around 10g of protein, making it a great source for vegetarians. 
• Rich in Calcium: Many brands of tofu are fortified with calcium, which supports bone health. 
• Low in Calories: Tofu is naturally low in calories, perfect for maintaining a healthy diet. 

Vegetables 

The vibrant assortment of vegetables in this recipe—broccoli, bell peppers, carrots, and snap peas—add a delightful crunch, color, and an array of health benefits. 

• Vitamins and Minerals: Packed with Vitamin C, Vitamin A, potassium, and antioxidants to boost immunity and energy levels. 
• High Fiber Content: The fiber keeps you full and supports digestive health. 
• Low in Fat: Perfect for a low-calorie, nutrient-dense dish. 

By combining these powerful ingredients, the Teriyaki Tofu and Vegetable Bowl becomes the ultimate guilt-free comfort food!

Step-by-Step Recipe Guide 

Ingredients You’ll Need 

For the Bowl 

• 1 block of extra-firm tofu, pressed and cubed 
• 1 head of broccoli, chopped into florets 
• 1 red bell pepper, sliced 
• 1 cup of snap peas 
• 1 medium carrot, julienned 
• 1 tablespoon sesame oil 

For the Teriyaki Sauce 

• 1/4 cup soy sauce (use tamari for a gluten-free option) 
• 2 tablespoons honey or maple syrup 
• 1 tablespoon rice vinegar 
• 1 teaspoon grated ginger 
• 1 garlic clove, minced 
• 1 teaspoon cornstarch mixed with 2 tablespoons water 

Optional Garnishes 

• Sesame seeds 
• Sliced green onions 

Instructions to Make Your Bowl 

1. Prepare the Tofu: Press the tofu for 10–15 minutes to remove excess moisture. Cut it into bite-sized cubes. 
2. Cook the Tofu: Heat 1 tablespoon of sesame oil in a large pan or skillet. Pan-fry the tofu until golden brown and crispy on all sides. Remove and set aside. 
3. Make the Teriyaki Sauce: Combine all sauce ingredients (except the cornstarch mixture) in a small saucepan. Bring to a simmer, then stir in the cornstarch slurry for a thick, glossy finish. Remove from heat. 
4. Cook the Vegetables: Using the same pan as the tofu, stir-fry the broccoli, bell peppers, snap peas, and carrots until tender-crisp. 
5. Combine: Add the tofu back to the pan and pour in the teriyaki sauce. Toss everything together until evenly coated. 
6. Serve: Plate the mixture over steamed rice or quinoa. Garnish with sesame seeds and green onions for the perfect finishing touch! 

Read more: Vegan Amaretto Sour with Aquafaba | A Must-Try Cocktail Recipe

Flavor Enhancements 

Want to take your bowl to the next level? Here are a few customization ideas for different taste preferences and dietary needs: 

• Spicy Kick: Add a drizzle of sriracha or sprinkle red pepper flakes for some heat. 
• Citrusy Notes: Squeeze some fresh lime juice over the dish for a tangy twist. 
• Sweet & Savory: Increase the maple syrup for a sweeter sauce profile. 
• Extra Protein: Toss in some roasted chickpeas or edamame to amp up the protein levels. 

Serving Suggestions 

The Teriyaki Tofu Bowl can shine on its own, but here are some great pairing ideas for a well-rounded meal experience: 

• Rice & Grains: Serve over jasmine rice, brown rice, or quinoa. 
• Soup Pairing: Complement with a miso soup or a bowl of light veggie broth. 
• Side Salad: Balance the warm, savory bowl with a cool cucumber and avocado salad. 

Photography & Presentation Tips 

Plating your Teriyaki Tofu Bowl in a manner that is worthy of Instagram is essential, as we eat with our eyes first. Try these tips to make your dish shine on camera (and at the table): 

• Use Contrasting Colors: Showcase the vibrant vegetables by plating them against a white background. 
• Layer Your Ingredients: Start with the rice base, followed by tofu and vegetables, and finish with garnishes for a clean, organized look. 
• Add a Pop of Green: Fresh parsley, cilantro, or green onions can visually elevate your dish. 
• Perfect Lighting: Natural light works best for food photography—try photographing near a window. 

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Bring Teriyaki Magic to Your Kitchen 

There’s no better time to whip up this Teriyaki Tofu and Vegetable Bowl! It’s healthy, delicious, and endlessly customizable. Gather your ingredients, spice up your weeknights, and share your creation with friends and family. 

Looking for more wholesome and mouthwatering recipes? Check out the “200 Vegan Recipes” cookbook, packed with exclusive dishes that’ll keep you inspired in the kitchen. 

Happy cooking!