Meal Prep Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. 
Serving Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Teriyaki Tofu Bowls
Caramelized tofu glazed in sweet-savory teriyaki sauce, nestled over steamed rice with bright edamame and sesame-tossed greens — satisfying plant-based comfort.
Contains common allergens
In the app, Listahan checks these against your household automatically.
Good to know
- Ready in under 30 minutes
Matched from this dish's own ingredients and timing. Browse more: 30-minute meals
Instructions
6 steps- 1
Rinse the rice, combine with 3 cups water in a saucepan, bring to a boil, then cover and simmer on low for 15 minutes until absorbed; fluff with a fork.
- 2
Press the cubed tofu 10 minutes to remove moisture, then toss with the cornstarch until evenly coated.
- 3
Heat the oil in a large nonstick skillet over medium-high. Add the tofu in a single layer and pan-fry 6-8 minutes, turning, until golden and crisp on all sides.
- 4
Pour the teriyaki sauce over the tofu and toss 1-2 minutes until it thickens and glazes each cube; remove from heat.
- 5
Steam the broccoli and edamame over boiling water for 4-5 minutes until bright green and tender-crisp.
- 6
Divide rice among 4 containers, top with glazed tofu, broccoli, and edamame, and sprinkle with sesame seeds. Cool fully before sealing.
Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Listahan Family Score™
68/100
Works for many families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving480
Calories
20 g
Protein
89 g
Carbs
6 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
Teriyaki is a Japanese cooking method in which food is glazed with a glossy soy, mirin, and sugar sauce, the name referring to the shine (teri) of the finished dish. The tofu bowl is a plant-based North American adaptation that pairs that sweet-savory glaze with crisped soy protein over rice and vegetables. It is a meal-prep favorite because tofu, once pressed and pan-crisped, holds its texture and absorbs the sauce beautifully over several days.
Listahan note
This version presses and crisps the tofu hard before glazing so it stays toothsome in the fridge instead of turning spongy.
Technique cues
- Press the tofu firmly to drive out water, which is the difference between crisp golden cubes and a soft, soggy block.
- Add the teriyaki glaze only after the tofu is browned, then let it bubble and reduce so it coats rather than pools.
- Cornstarch tossed on the pressed tofu before frying creates a shell that holds the glaze and stays crisp longer.
Kitchen flow
- Parallel prep
- Press the tofu while the rice cooks and the vegetables steam, then crisp and glaze the tofu last.
- Make-ahead
- Crisp the tofu and reduce the sauce up to four days ahead, glazing fresh or storing glazed and reheating.
- Leftover move
- Toss leftover tofu into a stir-fry, a noodle bowl, or a wrap with crunchy slaw.
- Cleanup rhythm
- Reduce the sauce in the same pan you crisped the tofu in, scraping up the browned bits for extra flavor.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
firm or extra-firm tofu
main protein
Purpose: Pressed and crisped, it gives a satisfying chew and soaks up the glaze.
Handling: Press to remove water, cube, optionally toss in cornstarch, and pan-fry until golden.
Adaptation: Tempeh or chicken thighs work with the same glaze.
soy sauce
savory glaze base
Purpose: It provides the salty, umami backbone of teriyaki.
Handling: Simmer with mirin and sugar until slightly syrupy.
Adaptation: Tamari keeps it gluten-free; coconut aminos lower the sodium.
mirin
sweet glaze component
Purpose: Its gentle sweetness and acidity give teriyaki its rounded, glossy character.
Handling: Add to the sauce and reduce with the soy.
Adaptation: A splash of rice vinegar plus a little extra sugar approximates it.
fresh ginger and garlic
aromatics
Purpose: They lift the glaze with warmth and pungency.
Handling: Grate or mince and add to the reducing sauce.
Adaptation: Ground ginger and garlic powder in a pinch.
cooked rice
bowl base
Purpose: It absorbs the extra glaze and makes the bowl a full meal.
Handling: Cook ahead and cool before portioning.
Adaptation: Brown rice, quinoa, or cauliflower rice all work.
mixed vegetables
color and crunch
Purpose: Broccoli, edamame, or peppers add freshness and bite against the sweet tofu.
Handling: Steam or roast and store separately to keep their texture.
Adaptation: Whatever quick-cooking vegetable you have on hand.
Technique notes
- Freezing and thawing tofu before pressing gives it a chewier, sponge-like texture that grips the glaze even better.
- A teaspoon of cornstarch slurry stirred into the simmering sauce thickens it to a clingy glaze that survives storage.
- Toasted sesame seeds and sliced scallion added at serving keep their crunch and aroma that cooking would dull.
Ingredient swaps
- Gluten-free direction
- Use a certified gluten-free 1:1 flour blend or gluten-free noodles/breadcrumbs in place of any wheat-based ingredient, and double-check packaged items for hidden wheat. This one leans on the jasmine rice uncooked.
- Lower-sodium direction
- Swap in coconut aminos and reduce the sauce a little less to keep it from concentrating salt.
- Higher-protein direction
- Add edamame to the bowl or use a mix of tofu and chicken under the same glaze.
Serve alongside
- Steamed edamame with flaky salt
- Cucumber sesame salad
- Miso soup
- Quick-pickled carrots
- Green tea
- Sparkling water with yuzu or lime
- Cold barley tea
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Store the glazed tofu, rice, and vegetables separately in the fridge for up to four days to keep textures distinct. Reheat the tofu and rice in the microwave or a hot pan and add vegetables after. The tofu freezes glazed for up to two months; thaw before reheating.
Equipment
- Tofu press or a heavy pan and towels
- Nonstick or well-seasoned skillet
- Small saucepan for the glaze
- Airtight meal-prep containers
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