Teriyaki Tofu Stir Fry Bowls with Coconut Rice

5 from 5 ratings

Teriyaki Tofu Stir Fry Bowls with Coconut Rice

Teriyaki tofu stir fry bowls with coconut rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner.

Prep Time10

Cook Time5

Total Time15

Course: Main Course

Cuisine: Asian

Keyword: stir fry

Servings: people

Calories: 187kcal

Author: Becca Ludlum

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 4 2025 Points | 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