Sticky Teriyaki Tofu Rice Bowls
Sticky Teriyaki Tofu Rice Bowls make a high-protein vegetarian dinner in 30 minutes with crisp tofu, frozen broccoli, rice, and $2.18 servings for busy nights.
Sticky Teriyaki Tofu Rice Bowls are built for the nights when takeout sounds good but the grocery budget says otherwise. The sauce is sweet, salty, garlicky, and simple enough to make from pantry staples.
Tofu keeps the cost low while still adding solid protein, and frozen broccoli makes the recipe practical year-round. The rice stretches everything into a filling bowl without pushing the price over budget.
Pro Tips
Give the tofu enough space in the skillet so it browns instead of steaming. If you are cooking for meal prep, store the green onions and sesame seeds separately and add them after reheating for the freshest texture.
Sticky Teriyaki Tofu Rice Bowls
Sticky Teriyaki Tofu Rice Bowls make a high-protein vegetarian dinner in 30 minutes with crisp tofu, frozen broccoli, rice, and $2.18 servings for busy nights.
Editorial score based on test-kitchen reliability, flavor balance, and budget value.
Prep
10 min
Cook
20 min
Total
30 min
Ingredients
Main Ingredients
- 1 1/2 cups long-grain white rice
- 14 oz extra-firm tofu, drained and pressed
- 1 tbsp cornstarch
- 1 tbsp vegetable oil
- 3 cups frozen broccoli florets
- 1 cup shredded carrots
- 2 green onions, sliced
- 1 tbsp sesame seeds
Teriyaki Sauce
- 1/4 cup low-sodium soy sauce
- 2 tbsp brown sugar
- 1 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1 tsp cornstarch
- 1/3 cup water
Instructions
- 1
Cook rice according to package directions while you prepare the tofu and sauce.
- 2
Pat tofu dry, cut into bite-size cubes, and toss with 1 tablespoon cornstarch until lightly coated.
- 3
Whisk soy sauce, brown sugar, rice vinegar, garlic, ginger, 1 teaspoon cornstarch, and water in a small bowl.
- 4
Heat oil in a large skillet over medium-high heat. Cook tofu for 6 to 8 minutes, turning occasionally, until golden on several sides.
- 5
Add frozen broccoli and carrots to the skillet with 2 tablespoons water. Cover for 3 to 4 minutes until the broccoli is hot and tender-crisp.
- 6
Pour in the teriyaki sauce and stir for 1 to 2 minutes until glossy and thick enough to coat the tofu.
- 7
Divide rice into bowls, top with teriyaki tofu and vegetables, then finish with green onions and sesame seeds.
Nutrition Facts
Per serving
410 kcal
Calories
18g
Protein
62g
Carbs
11g
Fat
Frequently Asked Questions
Can I make teriyaki tofu rice bowls ahead for meal prep?▾
Yes, the rice, tofu, and vegetables keep well in airtight containers for up to 3 days. Reheat with a splash of water so the sauce loosens instead of drying out.
How do I keep tofu from getting soggy?▾
Press the tofu, pat it dry, and coat it lightly with cornstarch before it hits the pan. Let it brown before stirring too much so the edges firm up and hold the sauce.
What vegetables work best in teriyaki tofu rice bowls?▾
Broccoli, carrots, snap peas, cabbage, bell peppers, and frozen stir-fry blends all work well. Use vegetables that cook quickly so the tofu stays crisp and the total time stays under 30 minutes.
HomeMealHacks Team
We're a team of home cooks passionate about making delicious food accessible to every budget. Every recipe is tested, costed, and designed to save you money without sacrificing flavor.
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