Tofu teriyaki bowl

A Japanese-inspired bowl, balanced and full of flavour: golden tofu glazed with a homemade teriyaki sauce, rice and crunchy vegetables. Rich in plant protein, colourful and easy to customise, it is a complete 100% plant-based meal that proves healthy eating can be delicious.

Preparation: 15 min  |  Cooking: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 332 kcal · 20 g protein · 41 g carbohydrate · 9 g fat

Ingredients

• 200 g firm tofu
• 150 g rice
• 1 carrot
• 1/2 cucumber
• 3 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 tsp ginger

Method

1. Cook the rice and set aside. Cut the tofu into cubes and brown it in a frying pan.
2. Make the teriyaki sauce: mix the soy sauce, honey or syrup, ginger and a little water.
3. Pour the sauce over the browned tofu and leave to caramelise for 2 to 3 minutes.
4. Assemble the bowls: rice, teriyaki tofu, grated carrot and cucumber. Sprinkle with sesame seeds.

Nutritional benefits

Tofu is an excellent source of complete plant protein, low in saturated fat and rich in isoflavones, which makes it an interesting alternative to meat. Combined with rice, it provides a meal with good-quality protein, ideal for vegetarians and vegans mindful of their intakes. The raw vegetables (carrot, cucumber) add fibre, vitamins and crunch. A homemade teriyaki sauce lets you control the sugar and salt, far better than shop-bought versions.

Variations and substitutions

• Brown rice for more fibre and a lower GI.
• Chicken or salmon instead of tofu (not vegan).
• More vegetables: edamame, red cabbage, steamed broccoli.
• Low carb: replace the rice with cauliflower.

Storage and making ahead

The elements keep separately for 3 days in the fridge: perfect for meal prep. The teriyaki tofu reheats well; add the raw vegetables when serving to keep them crunchy.

💡 Good to know

For tofu that browns and soaks up the sauce well, press it first between two tea towels to remove excess water: it will be firmer and tastier.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · healthy & balanced recipes.

The foods in this recipe: tofu · rice · carrot · cucumber · soy sauce.

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