Tofu and Broccoli Teriyaki Bowl
A glossy teriyaki-glazed tofu and broccoli bowl over brown rice, brightened with sweet bell pepper. The tofu, broccoli, brown rice and pepper team up to deliver a solid dose of plant-based iron, paired with vitamin-C-rich veg to support absorption.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 150gfirm tofu, pressed and cubed
- 120gbroccoli florets
- 75gred bell pepper, sliced
- 150gcooked brown rice
- 1tbspgluten-free tamari (soy sauce)
- 1tbspmaple syrup
- 1tsprice vinegar
- 1clovegarlic, minced
- 1tspfresh ginger, grated
- 1tspcornstarch
- 1tbspneutral oil
- 1tspsesame seeds
- 1stalkspring onion, sliced
Instructions
- 01
Press the tofu for 10 minutes to remove excess water, then cut into bite-sized cubes.
- 02
Whisk together the tamari, maple syrup, rice vinegar, garlic, ginger, and cornstarch with 2 tablespoons of water to make the teriyaki sauce.
- 03
Heat the oil in a non-stick pan over medium-high heat. Add the tofu cubes and fry for 6-8 minutes, turning occasionally, until golden on all sides.
- 04
Add the broccoli florets and bell pepper slices. Stir-fry for 4-5 minutes until the vegetables are bright and just tender.
- 05
Pour the teriyaki sauce over everything and toss for 1-2 minutes until it thickens and glazes the tofu and veg.
- 06
Serve over the warm brown rice. Sprinkle with sesame seeds and spring onion.
Nutrition (per serving)
- Calories
- 560kcal
- Protein
- 25g
- Carbs
- 58g
- Fat
- 18g
- Fiber
- 8g
- Selenium
- 26mcg
- Zinc
- 3.3mg
- Iron
- 6.5mg
- B12
- 0mcg
- Iodine
- 7mcg
- Sodium
- 620mg
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