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Southern Dishes

Teriyaki Tofu Buddha Bowl Nourishing Vegan Delight

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- 1 block (14 oz) firm tofu, drained and pressed - 1/4 cup teriyaki sauce (store-bought or homemade) - 1 cup brown rice, cooked - 1/2 cup edamame, shelled - 1 small cucumber, sliced - 1 carrot, julienned - 1 cup steamed broccoli florets - 2 green onions, chopped - 1 tablespoon sesame seeds - 1 tablespoon olive oil - Salt and pepper to taste I love using firm tofu in this bowl. It holds its shape well and absorbs flavors. The teriyaki sauce adds a sweet and savory touch. You can use store-bought or make your own. Brown rice is my go-to grain for this recipe. It gives a nutty taste and works well with the tofu. The fresh vegetables add color and crunch. They make the bowl more fun to eat. - Green onions - Sesame seeds - Extra teriyaki sauce Garnishes can make your bowl pop! I like to sprinkle chopped green onions for a fresh bite. Sesame seeds add a nice crunch too. If you want more flavor, drizzle some extra teriyaki sauce on top. Feel free to mix and match your veggies or garnishes. This recipe is all about enjoying what you love. {{ingredient_image_1}} First, cut the tofu into 1-inch cubes. I like to use firm tofu for this dish. Next, press the tofu to remove extra water. You can use a clean towel or paper towels. Put a plate on top and let it sit for 10 minutes. This helps the tofu soak up flavors later. Now, place the tofu cubes in a bowl. Pour in 1/4 cup of teriyaki sauce. Toss the tofu gently to coat each piece. Let it marinate for at least 15 minutes. This step adds a lot of flavor. While the tofu is marinating, cook the brown rice. Follow the package instructions for the best results. Once it’s done, fluff it with a fork. This keeps the rice light and airy. Next, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the pan. Sauté them for about 5-7 minutes. Turn the tofu gently until it gets golden brown on all sides. This adds a nice texture. Grab a large bowl to start layering your ingredients. Begin with a base of brown rice. This makes a hearty foundation. Next, add the sautéed tofu on top. Then, layer in the edamame, cucumber slices, shredded carrot, and steamed broccoli. Each ingredient adds color and crunch. For the final touch, sprinkle chopped green onions and sesame seeds on top. If you have leftover teriyaki sauce, drizzle it over the bowl. Season with salt and pepper to taste. Enjoy your vibrant Teriyaki Tofu Buddha Bowl! Tofu can be tricky, but I have some great tips. First, press the tofu to remove excess water. Wrap it in a clean kitchen towel and place a heavy pan on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better. Next, for a golden-brown sauté, heat your skillet over medium heat. Add olive oil, then the marinated tofu. Don't rush it! Let it cook undisturbed for a few minutes before turning. This creates a nice crust. To make fluffy brown rice, rinse it well before cooking. This removes extra starch. Use a 2:1 water-to-rice ratio. Bring it to a boil, then cover and simmer on low for about 40-45 minutes. Fluff it with a fork when done to separate the grains. If you're looking for alternatives, consider quinoa or farro. Both add unique textures and flavors to your bowl. You can make your Buddha bowl truly yours! Add more vegetables like bell peppers, spinach, or sweet potatoes. Each one brings its own taste and nutrition. For protein alternatives, try chickpeas, lentils, or tempeh. These options keep your meal hearty and filling. Feel free to mix and match based on what you love! Pro Tips Press Tofu Well: Ensure the tofu is pressed thoroughly to remove excess moisture, allowing it to absorb more flavor from the teriyaki sauce and achieve a better texture when sautéed. Customize Your Veggies: Feel free to swap in any seasonal vegetables you have on hand. Bell peppers, snap peas, or even roasted sweet potatoes can add variety and color to your bowl. Use Fresh Herbs: Adding fresh herbs like cilantro or basil can enhance the flavor of your Buddha bowl. They provide a fresh contrast to the savory teriyaki and rich tofu. Make It a Meal Prep: This dish stores well in the fridge, making it perfect for meal prep. Keep the components separate until ready to eat to maintain freshness. {{image_2}} For a twist, you can make your own teriyaki sauce. Mix soy sauce, brown sugar, garlic, and ginger. Combine these in a saucepan and cook until thick. This fresh sauce gives your bowl a homemade touch. You can also swap teriyaki for soy sauce. It will give a salty kick to your dish. Another tasty option is peanut sauce. This adds a nutty flavor and creamy texture. Feel free to get creative with veggies! Use seasonal options like bell peppers or zucchini. These can bring new colors and flavors to your bowl. If fresh veggies are not available, frozen ones work well too. Just steam them before adding to your bowl. They save time and still taste great. Pair your Buddha bowl with a side of soup or salad. Miso soup or a simple green salad make great choices. For meal prep, this bowl is perfect! Make a big batch and store it. You can enjoy it throughout the week. Just pack the rice and toppings separately for quick meals. To keep your Teriyaki Tofu Buddha Bowl fresh, use an airtight container. Glass or BPA-free plastic works well. Store it in the fridge for up to three days. After that, the quality drops. If you want to enjoy it later, make sure to cool it first before sealing the container. This helps retain the flavor and texture. When reheating tofu, do it gently. The best method is to use a skillet or microwave. For a skillet, add a splash of water or a bit of oil. Heat it on low until warm. If using a microwave, cover the bowl to keep moisture in. Heat in short bursts of 30 seconds, stirring in between. This way, the tofu stays soft and won’t become rubbery. Yes, you can freeze the Buddha bowl! But keep in mind that tofu and rice can change texture when frozen. For best results, freeze the tofu and rice separately. Wrap the tofu in plastic wrap or place it in a freezer bag. For rice, use an airtight container. This helps maintain each ingredient's quality. When ready to eat, thaw it in the fridge overnight before reheating. It takes about 40 minutes to prepare this dish. - Prep Time: 20 minutes. This includes marinating the tofu and cooking the rice. - Cooking Time: 20 minutes. This includes sautéing the tofu and assembling the bowl. Yes, you can make teriyaki sauce at home easily. Here’s a simple recipe: - Ingredients: - 1/4 cup soy sauce - 1 tablespoon brown sugar - 1 tablespoon rice vinegar - 1 teaspoon ginger, minced - 1 teaspoon garlic, minced - Instructions: 1. Mix all ingredients in a small saucepan. 2. Heat over medium heat, stirring until sugar dissolves. 3. Let it simmer for a few minutes until slightly thick. 4. Remove from heat and let cool. Yes, this recipe is vegan-friendly. The main ingredients include: - Firm tofu - Teriyaki sauce (ensure it's vegan) - Brown rice - Fresh vegetables like cucumber, carrot, and broccoli These ingredients fit well in a vegan diet. Enjoy this healthy meal! This Buddha bowl blends firm tofu, teriyaki sauce, brown rice, and fresh veggies for flavor. Preparing and cooking each part adds fun to your meal prep. Remember, you can customize with extra garnishes or sauces to fit your taste. Store leftovers properly to enjoy later. With this guide, you can make a healthy, vegan meal that meets your needs and delights your palate. Explore your options, and don't hesitate to try new variations. Enjoy your cooking journey!

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Are you ready to dive into a delicious and healthy meal? The Teriyaki Tofu Buddha Bowl is a nourishing vegan delight that packs flavor and nutrition into every bite. With firm tofu, vibrant vegetables, and a sweet teriyaki sauce, this dish is easy to make and perfect for meal prep. Join me as we explore simple ingredients and tips to create your own bowl of goodness that will satisfy your taste buds and nourish your body!

Why I Love This Recipe

  1. Quick and Easy: This recipe can be prepared in just 40 minutes, making it perfect for a busy weeknight dinner.
  2. Healthy Ingredients: Packed with nutritious veggies and protein-rich tofu, this bowl is a wholesome meal option.
  3. Customizable: You can easily swap out veggies or add your favorite toppings to suit your taste.
  4. Delicious Flavor: The teriyaki sauce adds a sweet and savory flavor that elevates the entire dish.

Ingredients

Main Ingredients

– 1 block (14 oz) firm tofu, drained and pressed

– 1/4 cup teriyaki sauce (store-bought or homemade)

– 1 cup brown rice, cooked

– 1/2 cup edamame, shelled

– 1 small cucumber, sliced

– 1 carrot, julienned

– 1 cup steamed broccoli florets

– 2 green onions, chopped

– 1 tablespoon sesame seeds

– 1 tablespoon olive oil

– Salt and pepper to taste

I love using firm tofu in this bowl. It holds its shape well and absorbs flavors. The teriyaki sauce adds a sweet and savory touch. You can use store-bought or make your own.

Brown rice is my go-to grain for this recipe. It gives a nutty taste and works well with the tofu. The fresh vegetables add color and crunch. They make the bowl more fun to eat.

Optional Garnishes

– Green onions

– Sesame seeds

– Extra teriyaki sauce

Garnishes can make your bowl pop! I like to sprinkle chopped green onions for a fresh bite. Sesame seeds add a nice crunch too. If you want more flavor, drizzle some extra teriyaki sauce on top.

Feel free to mix and match your veggies or garnishes. This recipe is all about enjoying what you love.

Step-by-Step Instructions

Preparing the Tofu

First, cut the tofu into 1-inch cubes. I like to use firm tofu for this dish. Next, press the tofu to remove extra water. You can use a clean towel or paper towels. Put a plate on top and let it sit for 10 minutes. This helps the tofu soak up flavors later.

Now, place the tofu cubes in a bowl. Pour in 1/4 cup of teriyaki sauce. Toss the tofu gently to coat each piece. Let it marinate for at least 15 minutes. This step adds a lot of flavor.

Cooking Components

While the tofu is marinating, cook the brown rice. Follow the package instructions for the best results. Once it’s done, fluff it with a fork. This keeps the rice light and airy.

Next, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the pan. Sauté them for about 5-7 minutes. Turn the tofu gently until it gets golden brown on all sides. This adds a nice texture.

Assembling the Buddha Bowl

Grab a large bowl to start layering your ingredients. Begin with a base of brown rice. This makes a hearty foundation.

Next, add the sautéed tofu on top. Then, layer in the edamame, cucumber slices, shredded carrot, and steamed broccoli. Each ingredient adds color and crunch.

For the final touch, sprinkle chopped green onions and sesame seeds on top. If you have leftover teriyaki sauce, drizzle it over the bowl. Season with salt and pepper to taste. Enjoy your vibrant Teriyaki Tofu Buddha Bowl!

Tips & Tricks

Perfecting the Tofu

Tofu can be tricky, but I have some great tips. First, press the tofu to remove excess water. Wrap it in a clean kitchen towel and place a heavy pan on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better.

Next, for a golden-brown sauté, heat your skillet over medium heat. Add olive oil, then the marinated tofu. Don’t rush it! Let it cook undisturbed for a few minutes before turning. This creates a nice crust.

Cooking Brown Rice

To make fluffy brown rice, rinse it well before cooking. This removes extra starch. Use a 2:1 water-to-rice ratio. Bring it to a boil, then cover and simmer on low for about 40-45 minutes. Fluff it with a fork when done to separate the grains.

If you’re looking for alternatives, consider quinoa or farro. Both add unique textures and flavors to your bowl.

Customizing Your Bowl

You can make your Buddha bowl truly yours! Add more vegetables like bell peppers, spinach, or sweet potatoes. Each one brings its own taste and nutrition.

For protein alternatives, try chickpeas, lentils, or tempeh. These options keep your meal hearty and filling. Feel free to mix and match based on what you love!

Pro Tips

  1. Press Tofu Well: Ensure the tofu is pressed thoroughly to remove excess moisture, allowing it to absorb more flavor from the teriyaki sauce and achieve a better texture when sautéed.
  2. Customize Your Veggies: Feel free to swap in any seasonal vegetables you have on hand. Bell peppers, snap peas, or even roasted sweet potatoes can add variety and color to your bowl.
  3. Use Fresh Herbs: Adding fresh herbs like cilantro or basil can enhance the flavor of your Buddha bowl. They provide a fresh contrast to the savory teriyaki and rich tofu.
  4. Make It a Meal Prep: This dish stores well in the fridge, making it perfect for meal prep. Keep the components separate until ready to eat to maintain freshness.

Variations

Different Sauces

For a twist, you can make your own teriyaki sauce. Mix soy sauce, brown sugar, garlic, and ginger. Combine these in a saucepan and cook until thick. This fresh sauce gives your bowl a homemade touch. You can also swap teriyaki for soy sauce. It will give a salty kick to your dish. Another tasty option is peanut sauce. This adds a nutty flavor and creamy texture.

Vegetable Alternatives

Feel free to get creative with veggies! Use seasonal options like bell peppers or zucchini. These can bring new colors and flavors to your bowl. If fresh veggies are not available, frozen ones work well too. Just steam them before adding to your bowl. They save time and still taste great.

Serving Suggestions

Pair your Buddha bowl with a side of soup or salad. Miso soup or a simple green salad make great choices. For meal prep, this bowl is perfect! Make a big batch and store it. You can enjoy it throughout the week. Just pack the rice and toppings separately for quick meals.

Storage Info

Storing Leftovers

To keep your Teriyaki Tofu Buddha Bowl fresh, use an airtight container. Glass or BPA-free plastic works well. Store it in the fridge for up to three days. After that, the quality drops. If you want to enjoy it later, make sure to cool it first before sealing the container. This helps retain the flavor and texture.

Reheating Tips

When reheating tofu, do it gently. The best method is to use a skillet or microwave. For a skillet, add a splash of water or a bit of oil. Heat it on low until warm. If using a microwave, cover the bowl to keep moisture in. Heat in short bursts of 30 seconds, stirring in between. This way, the tofu stays soft and won’t become rubbery.

Freezing Options

Yes, you can freeze the Buddha bowl! But keep in mind that tofu and rice can change texture when frozen. For best results, freeze the tofu and rice separately. Wrap the tofu in plastic wrap or place it in a freezer bag. For rice, use an airtight container. This helps maintain each ingredient’s quality. When ready to eat, thaw it in the fridge overnight before reheating.

FAQs

How long does it take to prepare Teriyaki Tofu Buddha Bowl?

It takes about 40 minutes to prepare this dish.

– Prep Time: 20 minutes. This includes marinating the tofu and cooking the rice.

– Cooking Time: 20 minutes. This includes sautéing the tofu and assembling the bowl.

Can I make the sauce at home?

Yes, you can make teriyaki sauce at home easily. Here’s a simple recipe:

– Ingredients:

– 1/4 cup soy sauce

– 1 tablespoon brown sugar

– 1 tablespoon rice vinegar

– 1 teaspoon ginger, minced

– 1 teaspoon garlic, minced

– Instructions:

1. Mix all ingredients in a small saucepan.

2. Heat over medium heat, stirring until sugar dissolves.

3. Let it simmer for a few minutes until slightly thick.

4. Remove from heat and let cool.

Is this recipe vegan-friendly?

Yes, this recipe is vegan-friendly. The main ingredients include:

– Firm tofu

– Teriyaki sauce (ensure it’s vegan)

– Brown rice

– Fresh vegetables like cucumber, carrot, and broccoli

These ingredients fit well in a vegan diet. Enjoy this healthy meal!

This Buddha bowl blends firm tofu, teriyaki sauce, brown rice, and fresh veggies for flavor. Preparing and cooking each part adds fun to your meal prep. Remember, you can customize with extra garnishes or sauces to fit your taste. Store leftovers properly to enjoy later. With this guide, you can make a healthy, vegan meal that meets your needs and delights your palate. Explore your options, and don’t hesitate to try new variations. Enjoy your cooking journe

- 1 block (14 oz) firm tofu, drained and pressed - 1/4 cup teriyaki sauce (store-bought or homemade) - 1 cup brown rice, cooked - 1/2 cup edamame, shelled - 1 small cucumber, sliced - 1 carrot, julienned - 1 cup steamed broccoli florets - 2 green onions, chopped - 1 tablespoon sesame seeds - 1 tablespoon olive oil - Salt and pepper to taste I love using firm tofu in this bowl. It holds its shape well and absorbs flavors. The teriyaki sauce adds a sweet and savory touch. You can use store-bought or make your own. Brown rice is my go-to grain for this recipe. It gives a nutty taste and works well with the tofu. The fresh vegetables add color and crunch. They make the bowl more fun to eat. - Green onions - Sesame seeds - Extra teriyaki sauce Garnishes can make your bowl pop! I like to sprinkle chopped green onions for a fresh bite. Sesame seeds add a nice crunch too. If you want more flavor, drizzle some extra teriyaki sauce on top. Feel free to mix and match your veggies or garnishes. This recipe is all about enjoying what you love. {{ingredient_image_1}} First, cut the tofu into 1-inch cubes. I like to use firm tofu for this dish. Next, press the tofu to remove extra water. You can use a clean towel or paper towels. Put a plate on top and let it sit for 10 minutes. This helps the tofu soak up flavors later. Now, place the tofu cubes in a bowl. Pour in 1/4 cup of teriyaki sauce. Toss the tofu gently to coat each piece. Let it marinate for at least 15 minutes. This step adds a lot of flavor. While the tofu is marinating, cook the brown rice. Follow the package instructions for the best results. Once it’s done, fluff it with a fork. This keeps the rice light and airy. Next, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the pan. Sauté them for about 5-7 minutes. Turn the tofu gently until it gets golden brown on all sides. This adds a nice texture. Grab a large bowl to start layering your ingredients. Begin with a base of brown rice. This makes a hearty foundation. Next, add the sautéed tofu on top. Then, layer in the edamame, cucumber slices, shredded carrot, and steamed broccoli. Each ingredient adds color and crunch. For the final touch, sprinkle chopped green onions and sesame seeds on top. If you have leftover teriyaki sauce, drizzle it over the bowl. Season with salt and pepper to taste. Enjoy your vibrant Teriyaki Tofu Buddha Bowl! Tofu can be tricky, but I have some great tips. First, press the tofu to remove excess water. Wrap it in a clean kitchen towel and place a heavy pan on top. Let it sit for about 15 minutes. This helps the tofu absorb flavors better. Next, for a golden-brown sauté, heat your skillet over medium heat. Add olive oil, then the marinated tofu. Don't rush it! Let it cook undisturbed for a few minutes before turning. This creates a nice crust. To make fluffy brown rice, rinse it well before cooking. This removes extra starch. Use a 2:1 water-to-rice ratio. Bring it to a boil, then cover and simmer on low for about 40-45 minutes. Fluff it with a fork when done to separate the grains. If you're looking for alternatives, consider quinoa or farro. Both add unique textures and flavors to your bowl. You can make your Buddha bowl truly yours! Add more vegetables like bell peppers, spinach, or sweet potatoes. Each one brings its own taste and nutrition. For protein alternatives, try chickpeas, lentils, or tempeh. These options keep your meal hearty and filling. Feel free to mix and match based on what you love! Pro Tips Press Tofu Well: Ensure the tofu is pressed thoroughly to remove excess moisture, allowing it to absorb more flavor from the teriyaki sauce and achieve a better texture when sautéed. Customize Your Veggies: Feel free to swap in any seasonal vegetables you have on hand. Bell peppers, snap peas, or even roasted sweet potatoes can add variety and color to your bowl. Use Fresh Herbs: Adding fresh herbs like cilantro or basil can enhance the flavor of your Buddha bowl. They provide a fresh contrast to the savory teriyaki and rich tofu. Make It a Meal Prep: This dish stores well in the fridge, making it perfect for meal prep. Keep the components separate until ready to eat to maintain freshness. {{image_2}} For a twist, you can make your own teriyaki sauce. Mix soy sauce, brown sugar, garlic, and ginger. Combine these in a saucepan and cook until thick. This fresh sauce gives your bowl a homemade touch. You can also swap teriyaki for soy sauce. It will give a salty kick to your dish. Another tasty option is peanut sauce. This adds a nutty flavor and creamy texture. Feel free to get creative with veggies! Use seasonal options like bell peppers or zucchini. These can bring new colors and flavors to your bowl. If fresh veggies are not available, frozen ones work well too. Just steam them before adding to your bowl. They save time and still taste great. Pair your Buddha bowl with a side of soup or salad. Miso soup or a simple green salad make great choices. For meal prep, this bowl is perfect! Make a big batch and store it. You can enjoy it throughout the week. Just pack the rice and toppings separately for quick meals. To keep your Teriyaki Tofu Buddha Bowl fresh, use an airtight container. Glass or BPA-free plastic works well. Store it in the fridge for up to three days. After that, the quality drops. If you want to enjoy it later, make sure to cool it first before sealing the container. This helps retain the flavor and texture. When reheating tofu, do it gently. The best method is to use a skillet or microwave. For a skillet, add a splash of water or a bit of oil. Heat it on low until warm. If using a microwave, cover the bowl to keep moisture in. Heat in short bursts of 30 seconds, stirring in between. This way, the tofu stays soft and won’t become rubbery. Yes, you can freeze the Buddha bowl! But keep in mind that tofu and rice can change texture when frozen. For best results, freeze the tofu and rice separately. Wrap the tofu in plastic wrap or place it in a freezer bag. For rice, use an airtight container. This helps maintain each ingredient's quality. When ready to eat, thaw it in the fridge overnight before reheating. It takes about 40 minutes to prepare this dish. - Prep Time: 20 minutes. This includes marinating the tofu and cooking the rice. - Cooking Time: 20 minutes. This includes sautéing the tofu and assembling the bowl. Yes, you can make teriyaki sauce at home easily. Here’s a simple recipe: - Ingredients: - 1/4 cup soy sauce - 1 tablespoon brown sugar - 1 tablespoon rice vinegar - 1 teaspoon ginger, minced - 1 teaspoon garlic, minced - Instructions: 1. Mix all ingredients in a small saucepan. 2. Heat over medium heat, stirring until sugar dissolves. 3. Let it simmer for a few minutes until slightly thick. 4. Remove from heat and let cool. Yes, this recipe is vegan-friendly. The main ingredients include: - Firm tofu - Teriyaki sauce (ensure it's vegan) - Brown rice - Fresh vegetables like cucumber, carrot, and broccoli These ingredients fit well in a vegan diet. Enjoy this healthy meal! This Buddha bowl blends firm tofu, teriyaki sauce, brown rice, and fresh veggies for flavor. Preparing and cooking each part adds fun to your meal prep. Remember, you can customize with extra garnishes or sauces to fit your taste. Store leftovers properly to enjoy later. With this guide, you can make a healthy, vegan meal that meets your needs and delights your palate. Explore your options, and don't hesitate to try new variations. Enjoy your cooking journey!

Teriyaki Tofu Buddha Bowl

A healthy and delicious bowl featuring marinated tofu, brown rice, and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Main Course
Cuisine Asian
Servings 2

Ingredients
  

  • 14 oz firm tofu, drained and pressed
  • 0.25 cup teriyaki sauce
  • 1 cup brown rice, cooked
  • 0.5 cup edamame, shelled
  • 1 small cucumber, sliced
  • 1 medium carrot, julienned
  • 1 cup steamed broccoli florets
  • 2 stalks green onions, chopped
  • 1 tablespoon sesame seeds
  • 1 tablespoon olive oil
  • to taste salt and pepper

Instructions
 

  • Cut the pressed tofu into 1-inch cubes. In a bowl, toss the tofu with teriyaki sauce and let it marinate for at least 15 minutes.
  • While the tofu is marinating, cook the brown rice according to package instructions. Remind to fluff it with a fork once finished.
  • In a large non-stick skillet, heat olive oil over medium heat. Add marinated tofu cubes and cook for about 5-7 minutes, turning gently until golden brown on all sides.
  • In a large bowl, start with a base of brown rice. Arrange the sautéed tofu on top along with edamame, cucumber slices, shredded carrot, and steamed broccoli.
  • Sprinkle chopped green onions and sesame seeds over the top. Drizzle with any leftover teriyaki sauce if desired. Season with salt and pepper to taste.

Notes

Feel free to add other vegetables or toppings as desired.
Keyword buddha bowl, healthy, teriyaki, tofu

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