Vegan tofu teriyaki bowls are super easy to make! With two methods to make the tofu, this recipe is adaptable to your preference! Healthy lunch or dinner recipe. #crispytofu #teritakitofu #easyvegandinner #teriyakitofubowls | Mindful Avocado

Vegan teriyaki tofu bowls are perfect for lunch or dinner! Crispy tofu covered in teriyaki sauce paired with rice, edamame, and pineapple. Easy recipe that's great for meal prepping! #crispytofu #teritakitofu #easyvegandinner #teriyakitofubowls | Mindful Avocado

Crispy tofu coated in sweet teriyaki sauce paired with fluffy white rice, sweet pineapple, and edamame. A drizzle of extra teriyaki sauce is added, just for good measure. With options to make baked or pan fried tofu, this vegan teriyaki tofu bowl recipe is adaptable and delicious!

teriyaki tofu bowl with white rice, pineapple, and edamame. easy vegan bowl recipe

Why HELLO yummy teriyaki tofu bowl. All my favorites in a bowl is my kinda meal.

What makes these vegan teriyaki bowls so fantastic?

  • Crispy tofu – with the option to pan fry or bake!
  • Fluffy rice
  • Sweet pineapple
  • Edamame
  • TERIYAKI SAUCE – not only is teriyaki sauce bomb, but it’s fun to say – wouldn’t you agree?!

ingredients for teriyaki sauce

Teriyaki sauce ingredients:

I like to think of this sauce recipe as a “lightened up” version of traditional teriyaki sauce. We use coconut sugar and agave nectar instead of brown sugar and tamari instead of soy sauce.

Besides that, we have fresh ginger and garlic and a bit of water and cornstarch to thicken it up!

instructions on how to make teriyaki sauce

How to make teriyaki sauce:

Simple heat all the ingredients (except water and cornstarch) in a pan. The sauce will begin to thicken on it’s own. At this point, add the corn starch and water combo and this is where the magic happens. The sauce will thicken up beautifully!

The best part is you can adjust the thickness to your liking by simply adjusting the water or corn starch.

ingredients for vegan tofu teriyaki bowls

Ingredients for tofu teriyaki bowls:

For this recipe, we use white rice, edamame, and pineapple. Topped with some sesame seeds, chopped cashews, and green onions for some texture and flair.

What I love most about bowl recipes, is they are very adaptable! Add any veggies you’d like to create a one-of-a-kind bowl!

instructions on how to make teriyaki tofu

How to make teriyaki tofu:

First, the tofu is pressed. This is done by removing the tofu block from the packaging and wrapping in paper towels or a tea towel.

I like to sandwich the wrapped tofu block between two plates then putting something heavy on the top plate like a stack of books.

Let press for at least 10 minutes.

Once pressed, cut into cubes and add to mixing bowl with a bit of tamari and corn starch.

Now our tofu is prepped for your preferred tofu cooking method!

teriyaki tofu baked or pan fried

How to cook teriyaki tofu – 2 ways!:

How to pan fry tofu:

This is my personal favorite method since it yields the most crispy tofu, but it is the less healthier of the methods and requires some more TLC than baking.

  • Heat some neutral oil over medium heat and cook tofu 1-2 minutes on each side until they are a golden brown color

Tips:

  • Make sure the pan is not too hot of or the tofu will burn
  • Also make sure there is enough oil in the pan. This is not the time to be stingy with the oil. Since tofu is cold and it is being applied to a hot pan, the tofu will stick to even the best nonstick pans if there is not enough oil!

How to bake tofu:

  • Preheat oven to 400 degrees and evenly spread onto a parchment paper-lined baking sheet
  • Bake for 20 minutes, flipping halfway through

teriyaki tofu in pan with wooden spoon

Once tofu is cooked up, mix with the teriyaki sauce. Give it a good mix to ensure all the tofu is evenly coated!

vegan teriyaki tofu bowls with pineapple, rice, and edamame. hand is using chopsticks.

These easy teriyaki tofu bowls are great for a lunch on the go or delicious dinner idea.

It’s also great for meal prepping! Simply prepare the different components then assemble bowls when ready to eat!

You can assemble the bowls in advanced, I’d just recommend keeping the pineapple and toppings separate. Add those in last once the bowl is nice and warmed up.

hands holding vegan teriyaki tofu bowl with white rice, pineapple, and edamame

This teriyaki tofu recipe would be great paired with noodles and veggies or in a rice bowl (as shown). I love this tofu recipe so much I can just eat it alone (which I may or may not have done!)

If you’re a fan of easy vegan bowl recipes, I encourage you to check out these other recipes:

Autumn Buddha Bowls
Kale and Sweet Potato Quinoa Bowls
Peanut Tofu Quinoa Bowls

 

chopsticks holding teriyaki tofu over bowl with rice, pineapple, and edamame

If you tried this vegan teriyaki tofu recipe, let me know in the comments below and share a photo using #mindfulavocado. I’d love to hear from you! Want to see more recipes? Let’s get social! CONNECT WITH ME on Facebook, Twitter, Instagram, or Pinterest to see what I’m currently cooking up!

vegan teriyaki tofu bowls with pineapple, rice, and edamame. hand is using chopsticks.

Teriyaki Tofu Bowls

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This easy recipe features crispy tofu covered in teriyaki sauce paired with fluffy white rice, pineapple, and edamame. Top with cilantro, green onions, chopped cashews, and sesame seeds for a wholesome bowl! With two methods to cook the tofu, this recipe is very adaptable!
Course Dinner, Lunch
Cuisine Asian, Vegan, Vegetarian
Keyword healthy vegan bowl recipes, teriyaki tofu recipe, vegan asian recipes
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 servings
Calories 351kcal
Author Amanda

Ingredients

Teriyaki Sauce:

  • 1/2 cup water
  • 2-1/2 Tablespoons coconut sugar can substitute with brown sugar
  • 1 Tablespoon agave nectar
  • 2 Tablespoons tamari can substitute with coconut aminos or soy sauce
  • 1 clove garlic minced (about 1/2 teaspoon)
  • 1/2 inch fresh ginger peeled and minced (about 1/2 teaspoon). Can use 1/4 teaspoon ground ginger instead.
  • 1 Tablespoon corn starch
  • 2 Tablespoons water

Tofu:

  • 1 block extra firm tofu
  • 2 teaspoons corn starch
  • 1 Tablespoon tamari
  • 1-2 Tablespoons neutral oil such as canola, vegetable, or grapeseed oil. This is only for pan fried method.

Bowl Ingredients:

  • 1 cup white rice uncooked
  • 1 cup pineapple chunks
  • 1 cup shelled edamame

Toppings (all optional):

  • chopped cashews
  • sesame seeds
  • green onions
  • cilantro

Instructions

  • Press tofu: Open tofu package and drain. Wrap with paper towels or tea towel. Sandwich in between two plates and place a heavy object on the top plate. Let sit for at least 10 minutes. 
  • Cook rice using your preferred method. I make mine in my Instant Pot!

Make Teriyaki Sauce:

  • Add all ingredients (minus 1 Tablespoon water and corn starch) to a pan over medium heat. Stir until sauce begins to thicken.
  • Mix corn starch with water to make a slurry and add to sauce. Heat until thickened up. Add water to thin sauce or more corn starch 1/2 teaspoon at a time to thicken up. remove from heat.

Prepare Tofu:

  • Unwrap and cut into cubes. Transfer to mixing bowl. Add corn starch and tamari. Mix well with rubber spatula.

Pan Fry Tofu (Method 1):

  • Heat oil in a pan over medium heat. I will put the teriyaki sauce in a bowl and use the same pan. Cook tofu for 1-2 minutes on each side until it's a nice golden-brown color

Bake Tofu (Method 2):

  • Preheat oven to 400 degrees Fahrenheit. Adjust rack to the center.
  • Add tofu to parchment paper-lined baking sheet. Bake for 20-25 minutes, flipping halfway through.
  • Once tofu is cooked, mix with teriyaki sauce until evenly coated.

Assemble Bowls:

  • Add cooked rice to a bowl. Top with teriyaki tofu, pineapple, and edamame. Top with desired toppings. Add an extra drizzle of teriyaki sauce!

Nutrition

Serving: 1bowl (1/4 recipe) | Calories: 351kcal | Carbohydrates: 61.9g | Protein: 15.1g | Fat: 5.7g | Saturated Fat: 0.8g | Sodium: 720mg | Potassium: 561mg | Sugar: 10.8g | Calcium: 150mg | Iron: 5mg
Tried this recipe?Mention @themindfulavocado or tag #mindfulavocado!

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Vegan Teriyaki Tofu Bowls -- This easy recipe features crispy tofu covered in teriyaki sauce paired with fluffy white rice, pineapple, and edamame. Top with cilantro, green onions, chopped cashews, and sesame seeds for a wholesome bowl! With two methods to cook the tofu, this recipe is very adaptable! #crispytofu #teritakitofu #easyvegandinner #teriyakitofubowls | Mindful Avocado
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