Hawaiian Tofu Rice Bowl

Aloha, foodies! Today, we're excited to share our take on a tropical classic: the tofu rice bowl. Bursting with flavor and inspired by the beautiful Hawaiian Islands, our dish brings together scrumptious teriyaki-glazed tofu, vibrant veggies, and a heap of fluffy rice. Follow along as we guide you through this delectable journey, where you'll learn about the nutritional benefits of this plant-based feast while enjoying a gastronomic adventure. So grab your apron, and let's dive into paradise!

This teriyaki tofu recipe is a total winner, blending the savory richness of our homemade teriyaki sauce with the health benefits of tofu. A super source of plant-based protein, tofu also brings a calcium and magnesium bonus to the table, elements that are essential for robust bone health.

Drenched in our teriyaki sauce - an irresistible mix of soy sauce, ginger, and a hint of sweetness - tofu transforms into an explosion of umami goodness.

In a fast-paced world, who wouldn't love an easy, nutrient-packed meal that's a breeze to prepare? You'll fall head over heels for the simplicity of our teriyaki tofu, a straightforward yet impressive dish that works beautifully for meal prep.

Making these bowls is like taking a culinary shortcut to paradise - a richly flavored, nutritionally balanced meal that's as easy to make as it is to love. Now, let's get cooking!

Jump to:

• 💚 Why you will love it
• 🧾 Ingredients
• 🍽 Equipment
• 🔪 Instructions
• 💡 Top tip
• 📖 Variations
• ❓ FAQ
• 🥡 Storage and meal prep
• 📚 More nutritious bowls recipes
• 📋 Recipe
• 💬 Reviews and Comments

💚 Why you will love it

• Quick prep time
• Flavor-packed teriyaki
• Nutrient-rich ingredients
• Versatile toppings
• Easy homemade sauce

🧾 Ingredients

This rice bowl is made with just a few delicious ingredients:

• Tofu: We opt for organic tofu to ensure the highest quality and to support sustainable farming practices while adding a protein-packed and flavorful base to the dish.
• Rice serves as the hearty foundation of our rice bowl, providing a satisfying and filling element that complements the other ingredients perfectly.
• Teriyaki sauce: Our homemade teriyaki sauce is the star of the show, infusing the tofu and other ingredients with its irresistible umami flavor, featuring a perfect balance of savory, sweet, and tangy notes from tamari (or low-sodium soy sauce), brown sugar, mirin (rice vinegar AKA rice wine), ginger, toasted sesame oil, and garlic. It is also used to drizzle the bowl right before serving.
• Green onions: With their fresh and slightly tangy flavor, green onions add a delightful pop of color and a subtle oniony kick that enhances the dish's overall taste and visual appeal.
• Cashews: Adds a delightful crunch and nutty flavor to the dish, complementing the other ingredients.
• Fresh pineapple: Adding a burst of sweetness and tropical flair, fresh pineapple not only imparts a refreshing taste but also brings its abundance of vitamin C, fiber, and bromelain, an enzyme known for its digestion-aiding properties.
• Fresh broccoli: Packed with nutrients and fiber, broccoli adds a vibrant touch of green to the bowl while contributing valuable antioxidants and essential vitamins to support overall health. You can also use frozen broccoli.
• Optional sesame seeds: These tiny powerhouses of flavor and texture bring a delightful crunch to each bite while also providing a rich source of healthy fats, protein, and essential minerals.

Homemade teriyaki sauce ingredients

• Tamari: It is used as a gluten-free alternative to regular soy sauce, providing a savory and umami flavor to the teriyaki sauce.
• Rice wine: Adds a mild acidity and depth of flavor to the sauce, enhancing the overall taste.
• Brown sugar: Provides sweetness and helps balance the flavors in the teriyaki sauce.
• Fresh Garlic: Adds a pungent and aromatic flavor to the sauce, enhancing its savory profile. You can also use garlic powder.
• Fresh ginger: Offers a warm and spicy flavor that complements the other ingredients, adding a zing to the teriyaki sauce. You can use ground ginger as well.
• Toasted sesame oil: Imparts the sauce's nutty and rich taste, enhancing its complexity.
• Cornstarch: Serves as a thickening agent, helping to give the sauce a desirable consistency and texture.
• Iced water: Used to create a slurry with cornstarch, which aids in thickening the sauce and prevents clumping.

See the recipe card for quantities.

Substitutions

• Teriyaki tofu: Use seared and cubed tempeh or seitan as a vegan alternative. While the texture might differ slightly, marinating and cooking them with the teriyaki sauce will still yield delicious results.
• Rice: Substitute with quinoa, bulgur, or cauliflower rice for a low-carb option. Each alternative will bring a unique texture and flavor to the dish.
• Green Onions (Scallions): Swap with chives or finely chopped shallots to maintain a mild onion-like flavor. The overall taste of the dish will remain balanced.

🍽 Equipment

• Air fryer: An air fryer is used to achieve crispy tofu without the need for deep frying.
• Small saucepan: A small saucepan is necessary to cook the rice, teriyaki sauce, and broccoli.

🔪 Instructions

Optionally make your own teriyaki sauce. Otherwise, you can use store-bought.

Step 5: Marinate the pressed tofu overnight or for at least 15 minutes.

Alternatively, you can stir-fry tofu; see how to prepare tofu.

Helpful tip: to save time and reduce dishes, you can streamline the cooking process by adding broccoli florets to the pot while steaming the rice during the last 4 minutes. This way, you'll have one less dish to wash and a convenient way to cook the rice and broccoli simultaneously.

Hint: Optionally, you can grill the pineapple chunks for a smoky flavor.

Step 8: Assemble the teriyaki bowl with rice, green onions, broccoli, pineapple chunks, and Teriyaki Tofu Puffs. Drizzle the bowl with the remaining teriyaki tofu marinade. Garnish rice bowls with sesame seeds and red pepper flakes.

Serve and enjoy immediately!

📖 Variations

Red Bell Pepper: Add a colorful twist by swapping red bell pepper with vibrant yellow or orange bell peppers.

Bok Choy: Explore different greens such as Swiss chard, kale, or spinach as an alternative to bok choy.

Mexican fusion: add a portion of chili corn salsa to your bowl.

Brown Rice: For added variety, replace brown rice with alternative whole grains like quinoa, wild rice, or farro.

Use any other of your favorite vegetables, like snap peas, chopped red onion, or shallots.

Note: If you do not have an air fryer, you can still make the recipe by using alternative cooking methods for the tofu, such as baking tofu in the oven or pan-frying it in a skillet with a small amount of vegetable oil.

❓ FAQ

🥡 Storage and meal prep

• Transfer it to an airtight container or cover it tightly with plastic wrap or aluminum foil.
• Place the container in the refrigerator. The rice bowl can be stored in the refrigerator for up to 3-4 days.

Meal prep option:

• You can make a larger batch of the components of the rice bowl ahead of time and store it in individual meal-sized containers.
• Portion the cooked rice, tofu, and any other desired components into each container.
• Allow the components to cool before covering and refrigerating them.
• When ready to eat, simply reheat the individual containers in the microwave or on the stovetop, and enjoy a pre-prepared meal.

📚 More nutritious bowls recipes

Also, you may want to check our collection of vegan sauces to elevate your dishes; think maple tahini sauce and arugula pesto sauce!

⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

📋 Recipe