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These Teriyaki Tofu Stir Fry Bowls with Coconut Rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner. This recipe is vegan and gluten-free, and it is packed with protein and nutrients.
This is one of my favorite tofu recipes to make my family for meatless Monday. It’s an easy dinner that’s filling and so flavorful!
Where’s the Recipe?
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In the article below you will find ingredient information, detailed cooking instructions, recipe tips, and healthy eating plan calculations for WW, 2B Mindset, and Portion Fix. If you’d like to skip past all of that you can scroll to the bottom of the page where you will find our easy to print Teriyaki Tofu Stir-Fry recipe card.
Ingredients in Teriyaki Tofu Stir Fry Bowls
- Broccoli florets: broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention.
- Sugar snap peas: snap peas have important vitamins and nutrients, including 100% of your daily values of vitamin C, vitamin K and folate. They’re low in fat, cholesterol, and sodium, making them perfect for any healthy diet. Snap peas are great in stir fry recipes, just be careful that you don’t overcook them because they will lose their crispness.
- Bell peppers: using a couple different colored bell peppers is a great way to brighten up this teriyaki tofu bowl. Typically, I will use one red bell pepper, and one yellow or orange bell pepper. You can choose your favorite varieties for this recipe.
- Red onion: I prefer red onion but you can use white or yellow onions if you’d like.
- Zucchini: zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.
- Spices: for this broccoli stir fry I use fresh ginger, garlic, sesame oil and coconut aminos.
- Tofu: this teriyaki tofu recipe is so delicious. It’s marinated in a homemade teriyaki sauce and then air fried, creating crispy tofu cubes that are the perfect plant-based protein for this stir fry.
- Rice: this coconut brown rice is easy to make in the Instant Pot. You can also use cauliflower rice if you’re trying to cut carbs.
How to Make Crispy Teriyaki Tofu
- Remove the extra firm tofu block from its packaging and drain the liquid in the sink.
- Press the excess water from the block of tofu by using a tofu press or a cutting board with paper towels on top and bottom of the tofu and some heavy pots or pans on top. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press.
- Slice into thin strips (1/4 inch strips are what we aim for). Too thin and the tofu will be chewier and crunchier, and it will cook faster.
- Add the teriyaki sauce ingredients you’d like to marinate the tofu in. I actually stick all of the tofu in an airtight container and add the sauce, then cook half of it for the bowls and let the other half sit and marinate in the fridge until I’m ready to cook it. It’s perfect for meal prep!
- Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you’ll have.
- Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer.
- Set air fryer to 375º and set for 10-20 minutes of cook time, checking on them every 5 minutes.
- Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked.
- Pull out the tofu pieces when they’re golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you’d like.
How to Make Instant Pot Coconut Rice
- The first thing you will want to do is rinse your rice in cold water. Make sure you give it a good rinse and that the water runs clear.
- Next, spray the inner pot of your electric pressure cooker with cooking oil spray, and then add the rinsed rice to your pot.
- Now you need to add an equal amount of liquid to your rice (for this recipe 2 cups of rice = 2 cups of liquid). Pour the full-fat coconut milk into a measuring cup and then fill the measuring cup to 2 cups with water.
- Add the coconut milk and water to your instant pot.
- Close the lid of your pot and turn your pressure release valve to Sealing position.
- Use the Pressure Cook or Manual button and set the cooking time to 24 minutes.
- When the cook time has completed, let the remaining pressure naturally release. Allow a natural release time of at least 10 minutes, and turn off the “keep warm” setting if your pot has one. Allowing the rice to naturally release pressure without the heat keeps the rice from sticking to the bottom of the pot.
- This recipe makes 12 servings (or 6 cups), so set aside 3 cups of rice to make the rice bowl and refrigerate or freeze the remaining 3 cups until needed.
How to Make Teriyaki Tofu Stir Fry Bowls
- Rinse and chop your vegetables into similar-sized pieces so that they cook together evenly.
- Heat a large frying pan or cast iron skillet on medium heat and give the pan a quick spray of cooking spray. I like to use avocado or olive oil over vegetable oil spray because they are less processed.
- Add the chopped veggies to the pan and then add your stir fry seasonings (minced ginger, minced garlic, sesame oil and coconut aminos).
- Cook the veggies until they are fragrant and slightly softened.
- Build your bowl using coconut rice, air fryer tofu, and stir fried vegetables.
Recipe Tips
- If you have a few extra minutes and want to level up your tofu, sprinkle corn starch onto the tofu pieces before you air fry them to make even crispier tofu.
- Don’t crowd your tofu in the air fryer – there won’t be enough space for the hot air to cook the tofu and some will burn while others will be undercooked.
- If you don’t have an air fryer, you can make Crispy Baked Tofu in the oven! I’d set it for the same time and temperature as the air fryer directions above.
- The rice recipe makes 12 servings of rice which is great for meal prep! Freeze the extra rice in airtight container. It reheats in the microwave really well.
- Refrigerate cooked rice for up to 6 days or freeze for up to 2 months.
Healthy Eating Plans
This recipe makes 6 servings.
21 Day Fix Teriyaki Tofu Stir Fry Bowls
Entire recipe: 6 yellow containers, 6 green containers, 3 red containers, 3 blue containers, and 10 teaspoons.
Per serving: 1 yellow container, 1 green container, 1/2 red container, 1/2 blue container, and 1 2/3 teaspoons.
Weight Watchers
This WW Teriyaki Tofu and Rice Bowl is a little under 9 2023 Plan Points per serving.
2B Mindset
I love how versatile this recipe is for 2B. Skip the rice if you’re eating this recipe for dinner, but portion your plate for lunch with the veggies, tofu, and rice.
More healthy recipes:
- Spring Roll Salad
- Healthy Kung Pao Chicken
- Instant Pot Honey Garlic Chicken
- Instant Pot Ramen Stir Fry
- Healthy Drunken Noodles
- Asian Turkey Lettuce Wrap Recipe
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Teriyaki Tofu Stir Fry Bowls with Coconut Rice
Approximate Serving Size: 2 cups total
Servings 6 people
Teriyaki tofu stir fry bowls with coconut rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner.
Equipment
- Enameled Cast Iron Pan
- Kitchen Knife
- Cutting Board
Ingredients
- 1 cup broccoli
- 1 cup sugar snap peas
- 2 bell pepper red, yellow or orange
- 1 red onion
- 1 zucchini
- 2 tsp fresh ginger fresh, minced
- 1 tsp garlic minced
- 2 tsp roasted sesame oil
- 2 tsp coconut aminos
- 3 cups coconut rice cooked
- 14 oz extra firm tofu
Instructions
How to Make Crispy Teriyaki Tofu
- Remove the extra firm tofu block from its packaging and drain the liquid in the sink.
- Press the excess water from the block of tofu by using a tofu press or a cutting board with paper towels on top and bottom of the tofu and some heavy pots or pans on top. This usually takes 20-30 minutes or so, depending on how aggressive you are with adding weight/tightening the press.
- Slice into thin strips (1/4 inch strips are what we aim for). Too thin and the tofu will be chewier and crunchier and will cook faster.
- Add the teriyaki sauce ingredients you’d like to marinate the tofu in. I actually stick all of the tofu in an airtight container and add the sauce, then cook half of it and let the other half sit and marinate in the fridge until I’m ready to cook it. It’s perfect for meal prep!
- Allow the tofu to marinate for 10-20 minutes, or as long as you have until you need to begin cooking. The longer you allow it to marinate, the more flavorful tofu you’ll have.
- Spray the bottom of your air fryer basket with some olive oil cooking spray. Add the tofu pieces in a single layer on the bottom of the fryer.
- Set air fryer to 375º and cook for 10-20 minutes of cook time, checking on them every 5 minutes.
- Flip your tofu pieces over after 10 minutes of cooking time. The bottom always browns a little faster, so flipping helps to get them evenly cooked.
- Pull out the tofu pieces when they’re golden brown and drizzle extra sauce on them if needed. Top with sesame seeds, if you’d like.
How to Make Instant Pot Coconut Rice
- The first thing you will want to do is rinse your rice in cold water. Make sure you give it a good rinse and that the water runs clear.
- Next, spray the inner pot of your electric pressure cooker with cooking oil spray, and then add the rinsed rice to your pot.
- Now you need to add an equal amount of liquid to your rice (for this recipe 2 cups of rice = 2 cups of liquid). Pour the full-fat coconut milk into a measuring cup and then fill the measuring cup to 2 cups with water.
- Add the coconut milk and water to your instant pot.
- Close the lid of your pot and turn your pressure release valve to Sealing position.
- Use the Pressure Cook or Manual button and set the cooking time to 24 minutes.
- When the cook time has completed let the remaining pressure naturally release. Allow a natural release time of at least 10 minutes, and turn off the “keep warm” setting if your pot has one. Allowing the rice to naturally release pressure without the heat keeps the rice from sticking to the bottom of the pot.
- This recipe makes 12 servings (or 6 cups), so set aside 3 cups of rice to make the rice bowl and refrigerate or freeze the remaining 3 cups until needed.
How to Make Teriyaki Tofu Stir Fry Bowls
- Rinse and chop your vegetables into similar-sized pieces so that they cook together evenly. 1 cup broccoli, 1 cup sugar snap peas, 2 bell pepper, 1 yellow or orange bell pepper, 1 red onion, 1 zucchini
- Heat a large frying pan or cast iron skillet on medium heat and give the pan a quick spray of cooking spray. I like to use avocado or olive oil over vegetable oil spray because they are less processed.
- Add the chopped veggies to the pan and then add your stir fry seasonings (minced ginger, minced garlic, sesame oil and coconut aminos). 2 tsp fresh ginger, 1 tsp garlic, 2 tsp roasted sesame oil, 2 tsp coconut aminos
- Cook the veggies until they are fragrant and slightly softened.
- Build your bowl using coconut rice, air fryer tofu, and stir fried vegetables. 3 cups coconut rice, 14 oz extra firm tofu
Notes
Healthy Eating Plans
This recipe makes 6 servings.
21 Day Fix Teriyaki Tofu Stir Fry Bowls
Entire recipe: 6 yellow containers, 6 green containers, 3 red containers, 3 blue containers, and 10 teaspoons
Per serving: 1 yellow container, 1 green container, 1/2 red container, 1/2 blue container, and 1 2/3 teaspoons
Weight Watchers
This WW Teriyaki Tofu and Rice Bowl is a little under 9 2023 Plan Points per serving.
2B Mindset
I love how versatile this recipe is for 2B – Skip the rice if you’re eating this recipe for dinner, but portion your plate for lunch with the veggies, tofu, and rice.
Nutrition
Calories: 187kcal | Carbohydrates: 31.3g | Protein: 5.2g | Fat: 9.5g | Saturated Fat: 3.35g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 2g | Cholesterol: 2mg | Sodium: 565mg | Potassium: 355mg | Fiber: 4.25g | Sugar: 22.5g | Vitamin A: 80IU | Vitamin C: 28mg | Calcium: 75mg | Iron: 4mg
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