Teriyaki Tofu, Brown Rice & Veg Power Bowl

by Keane Morse-15 July 2026Easy

Teriyaki Tofu, Brown Rice & Veg Power Bowl

Servings2

A high-protein, seed-oil-free tofu lunch bowl with brown rice, mixed vegetables, and a quick homemade teriyaki-style sauce using olive oil. Great for post-session carbs, potassium, and plenty of veg.

Method

0
Press the tofu: Wrap the tofu in a clean towel and place a light weight on top for 10 to 15 minutes to remove excess moisture, then cut into 2 cm cubes.
1
Cook the brown rice if not already cooked, so you have 250 g cooked rice ready. Set aside and keep warm.
2
Prepare the vegetables: Cut the broccoli into small florets, slice the carrot into thin rounds or matchsticks, and slice the red bell pepper into thin strips. Halve the cherry tomatoes. Rinse and drain the baby spinach.
3
Make the teriyaki-style sauce: Finely mince the garlic and ginger. In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, cornstarch, minced garlic, minced ginger, and 30 ml water until smooth.
4
Sear the tofu: Heat 1 tsp of the olive oil in a non-stick pan over medium-high heat. Add the tofu cubes, season lightly with a pinch of salt and black pepper, and cook for 6 to 8 minutes, turning occasionally, until golden on most sides. Remove tofu to a plate.
5
Stir-fry the vegetables: In the same pan, add the remaining olive oil. Add broccoli and carrot and cook for 3 to 4 minutes, stirring often. Add red bell pepper and cook 2 more minutes until vegetables are crisp-tender.
6
Add sauce and tofu: Reduce heat to medium. Return tofu to the pan with the vegetables. Stir the sauce again and pour it into the pan. Cook, stirring gently, for 2 to 3 minutes until the sauce thickens and coats the tofu and vegetables. If too thick, add a splash of water; if too thin, cook 1 more minute.
7
Season the spinach and tomatoes: In a bowl, toss the baby spinach and halved cherry tomatoes with lemon juice, a pinch of salt, and black pepper.
8
Assemble the bowls: Divide the warm brown rice between two bowls. Top each with the teriyaki tofu and vegetable mixture. Add the fresh spinach and tomato salad on the side of each bowl.
9
Finish and serve: Sprinkle sesame seeds over the bowls and serve immediately.