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- 1 block (14 oz) firm tofu, pressed and cubed - 1 cup cooked quinoa - 1 cup broccoli florets - 1 red bell pepper, sliced - 1 carrot, julienned - 3 green onions, chopped The main ingredients offer a good balance of protein, carbs, and vitamins. Firm tofu gives the dish a hearty base. Cooked quinoa adds fluffy texture and complements the tofu well. Fresh vegetables like broccoli, bell pepper, and carrot add crunch, color, and nutrients. - 1/4 cup soy sauce (or tamari for gluten-free) - 2 tablespoons maple syrup - 1 tablespoon rice vinegar This sauce brings the dish to life. Soy sauce or tamari gives a salty depth. Maple syrup adds sweetness that balances the saltiness. Rice vinegar gives the sauce a tangy kick, enhancing the flavor. - 1 tablespoon cornstarch (optional for thickening) - Sesame seeds for garnish Cornstarch helps thicken the sauce for a glossy finish. Sesame seeds make a lovely garnish and add a nutty taste. You can use these optional ingredients to customize the dish to your liking. {{ingredient_image_1}} Start by pressing the tofu. This removes extra moisture. Wrap the block of tofu in a clean towel and place something heavy on top. Let it press for about 15 minutes. Next, cut the pressed tofu into small cubes. Aim for even pieces for even cooking. Heat one tablespoon of sesame oil in a large skillet over medium heat. Add the cubed tofu. Cook it for about 10 minutes. Turn the tofu pieces occasionally. You want them golden brown on all sides. In a bowl, combine the soy sauce, maple syrup, rice vinegar, garlic powder, and ginger powder. Mix well until everything blends. If you want a thicker sauce, add cornstarch. Mix one tablespoon of cornstarch with one tablespoon of water. Stir this into the sauce. This will help it thicken when cooked. Add the broccoli, red bell pepper, and carrot to the skillet with the tofu. Stir-fry these vegetables for about 5 to 7 minutes. You want them tender yet still crisp. Now, pour the teriyaki sauce over the tofu and vegetables in the skillet. Stir to coat everything well. Cook for another 2 to 3 minutes. This helps heat and thicken the sauce. To serve, divide the cooked quinoa among bowls. Top each with the teriyaki tofu and vegetables. Finish with chopped green onions and a sprinkle of sesame seeds. Enjoy your flavorful vegan delight! - Choosing the right tofu: Use firm tofu for the best texture. It holds its shape well and absorbs flavors. Avoid silken tofu as it is too soft for this dish. - Techniques for better browning: Press the tofu to remove moisture. This helps it brown nicely. Cut it into small cubes for even cooking. Heat the skillet well before adding tofu to get that golden crust. - Adjusting sauce sweetness: You can change the sweetness of the teriyaki sauce. Add more maple syrup for a sweeter taste. If you prefer less sweetness, reduce the syrup amount. - Marinating tofu before cooking: Marinate the cubed tofu in the teriyaki sauce. Let it sit for at least 15 minutes. This boosts the flavor and makes it more delicious. - Serving suggestions for an appealing dish: Serve the tofu over a bed of quinoa. This creates a nice base. Arrange the vegetables in a colorful way on top. - Ideal garnishes to enhance presentation: Sprinkle sesame seeds and chopped green onions on top. This adds crunch and freshness. A lime wedge on the side can brighten the dish. Pro Tips Press Tofu Properly: Ensure you press the tofu for at least 30 minutes to remove excess moisture, which helps it absorb flavors and achieve a crispier texture when cooked. Customize Vegetables: Feel free to swap in your favorite vegetables like snap peas, zucchini, or baby corn for added variety and nutrition. Adjust Sweetness: Depending on your taste preference, you can adjust the amount of maple syrup in the teriyaki sauce to make it sweeter or less sweet. Let it Marinate: For an even deeper flavor, marinate the cubed tofu in the teriyaki sauce for 15-30 minutes before cooking to infuse it with more deliciousness. {{image_2}} You can switch up the veggies in your teriyaki bowl. Fresh, seasonal vegetables add great flavor and color. Consider these options: - Snap peas for crunch - Zucchini for a mild taste - Cauliflower for extra texture - Red cabbage for vibrant color Mix and match these vegetables. This keeps your dish fresh and exciting. If you want a different protein, try tempeh or seitan. Both have great texture. They absorb flavors well, just like tofu. For a plant-based boost, add legumes. Chickpeas or black beans pack a protein punch. They also make the dish heartier and more filling. You can change the teriyaki sauce too. Use honey or agave syrup instead of maple syrup. Each sweetener gives a unique taste. For a spicy kick, add sriracha or red pepper flakes. Experiment with flavors to find what you love most! To keep your Teriyaki glazed tofu bowls fresh, follow these easy steps: - Refrigeration: Place the leftovers in an airtight container. Store in the fridge for up to 3 days. This helps keep flavors intact. - Reheating: To reheat, use a microwave or stovetop. On the stovetop, warm on low heat. Stir occasionally until heated through, about 5 minutes. If you want to save some for later, freezing works well: - Assembled Bowls: You can freeze the entire bowl. Just make sure to leave out the garnishes. Transfer to a freezer-safe container. - Components: Alternatively, freeze the tofu and vegetables separately. This gives you more flexibility. - Thawing: When you're ready to eat, thaw in the fridge overnight. For a quick option, use the microwave on low. Knowing how long your dish lasts is key: - Freshness: When stored properly in the fridge, the tofu bowls keep well for 3 days. For frozen bowls, enjoy them within 2-3 months for the best taste and texture. - Quality Check: Always check for off-smells or changes in color before eating. If something seems off, it's best to toss it. Yes, you can use extra-firm tofu. It has less moisture, which makes it denser. This can give you a firmer bite. However, it may not soak up the teriyaki sauce as well. If you choose extra-firm, cut it into smaller cubes. This helps it absorb more flavor while cooking. To make your Teriyaki Glazed Tofu Bowls gluten-free, swap soy sauce for tamari. Tamari is a gluten-free soy sauce. Check your maple syrup to ensure it has no added gluten. Also, make sure the cornstarch is gluten-free. These simple swaps let everyone enjoy this dish without worry. These bowls pair well with a variety of sides. Try serving them with a simple salad. A cucumber and carrot salad adds great crunch. You can also serve them with steamed edamame. For a drink, consider green tea or a light fruity beverage. These choices enhance the meal and keep it fresh. You now have a clear guide for making delicious Teriyaki Glazed Tofu Bowls. We covered the main ingredients, from firm tofu to fresh vegetables. The step-by-step instructions make cooking easy and fun. Tips for perfect tofu and presentation ensure great results. You can even mix things up with different vegetables or protein. Store leftovers properly to enjoy later. This dish is tasty, healthy, and adaptable, making it a great choice for anyone looking to explore plant-based meals. Enjoy your cooking!

Teriyaki Glazed Tofu Bowls

A delicious and healthy bowl featuring teriyaki glazed tofu with quinoa and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 3
Calories 350 kcal

Ingredients
  

  • 14 oz firm tofu, pressed and cubed
  • 1 cup cooked quinoa
  • 1 cup broccoli florets
  • 1 piece red bell pepper, sliced
  • 1 piece carrot, julienned
  • 3 pieces green onions, chopped
  • 2 tablespoons sesame oil
  • 0.25 cup soy sauce (or tamari for gluten-free)
  • 2 tablespoons maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger powder
  • 1 tablespoon cornstarch (optional for thickening)
  • to taste sesame seeds for garnish

Instructions
 

  • Prepare Tofu: Start by pressing the tofu to remove excess moisture. Cut the pressed tofu into small cubes.
  • Make the Teriyaki Sauce: In a bowl, combine the soy sauce, maple syrup, rice vinegar, garlic powder, and ginger powder. If you prefer a thicker sauce, mix the cornstarch with a tablespoon of water and add it to the sauce.
  • Cook Tofu: Heat one tablespoon of sesame oil in a large skillet over medium heat. Add the cubed tofu and cook until golden brown on all sides, about 10 minutes, flipping occasionally.
  • Add Vegetables: To the skillet, add the broccoli, bell pepper, and carrot. Stir-fry for another 5-7 minutes, until the vegetables are slightly tender but still crisp.
  • Glaze the Tofu: Pour the teriyaki sauce over the cooked tofu and vegetables in the skillet. Stir well to coat everything evenly. Cook for an additional 2-3 minutes to heat through and thicken the sauce.
  • Serve: Divide the cooked quinoa among serving bowls. Top with the teriyaki tofu and vegetables. Garnish with chopped green onions and a sprinkle of sesame seeds.

Notes

Use tamari for a gluten-free version.
Keyword healthy, quinoa, teriyaki, tofu, vegetables