Japanese Tofu and Vegetable Teriyaki Bowl

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A Japanese-inspired bowl with marinated tofu, stir-fried vegetables, and rice in a sweet teriyaki sauce. This japanese-inspired vegan (gluten-free) ready in about 35 minutes pairs tofu, broccoli, teriyaki sauce for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 300g tofu
• 1 cup broccoli
• 1/2 cup teriyaki sauce
• 1 cup rice
• 1 cup carrots

Instructions

1. Step 1: Press the 300g firm tofu between layers of paper towels for 15 minutes to remove excess moisture, then cut into 1cm cubes. In a shallow bowl, combine 1/2 cup teriyaki sauce with 1 tablespoon soy sauce, 1 teaspoon mirin, and 1 teaspoon sugar, then submerge the tofu cubes in the marinade. Let sit for 15 minutes at room temperature, turning occasionally to ensure even coating.
2. Step 2: Heat 1 tablespoon of neutral oil in a large non-stick skillet over medium-high heat (around 180°C). While the pan heats, prepare the vegetables: cut 1 cup broccoli into 1cm florets and julienne 1 cup carrots into 3mm strips. Add the broccoli and carrots to the skillet, stirring occasionally, and sauté for 5 minutes until the edges turn golden and the vegetables release a fragrant, slightly caramelized aroma.
3. Step 3: Remove the vegetables from the skillet and set aside. Wipe the pan with a paper towel, then add 1 tablespoon of oil and return it to medium heat. Pat the marinated tofu cubes dry with paper towels, then add them to the pan in a single layer. Cook for 3-4 minutes per side until golden brown and crisp, using a spatula to gently press down the tofu to ensure even browning.
4. Step 4: Deglaze the pan with 2 tablespoons of teriyaki sauce, swirling to lift the browned bits from the bottom. Add the sautéed vegetables back to the pan, along with the remaining 1/2 cup teriyaki sauce, and stir to combine. Simmer for 5 minutes over medium-low heat until the sauce thickens slightly and the tofu is fully coated in a glossy, bubbling glaze.
5. Step 5: In a separate pot, bring 2 cups of water to a boil. Add 1 cup of uncooked rice, stir once, then reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 minutes. Remove from heat and let rest for 5 minutes before fluffing with a fork to separate the grains.
6. Step 6: To assemble the bowls, divide the cooked rice into serving bowls. Top each with the tofu and vegetable mixture, ensuring even distribution of the saucy elements. Drizzle an additional 1-2 tablespoons of teriyaki sauce over each bowl, then garnish with toasted sesame seeds and thinly sliced green onions for a nutty aroma and vibrant color contrast.